Tuestday 28th February 2017

Track Session:
8x30m hurdles jump 4 rep per leg
8x30m hurdles jump feet together
8x30m hurdles jumps landing on the same feet

Note:
Quite comfortable session, the only challenging exercise was the last series in which coordination was not very simple.


Food:
Breakfast: Egg with honey, kiwi, rusks, bisqui, tea
Lunch: Pasta with Cabbage
Dinner: Fish

Weight:
83Kg

Sunday 26th February 2017

Weight Training:

4x4 Squat Jumps with 40Kg
3x4 Fast 1/3 Squat with 50Kg
4x16 Explosive barbell push press and leg swing with 20Kg
3x16 Lunges with 2x12Kg
3x4 Pull up
4x10 Kettlebell Power Clean with 2x8Kg
3x10 Pectoral Machine with 25,30 and 35Kg
3x15 Hyperextention
3xAbs Workout


Note:
Before starting the training session I tryed to do poweclean with barbell, but still not sure about the tecnique. More specificalli I don't know how to be more balistic in during the main movement, not sure if I was able to coordinate shoulder with hips and even not sure how to positioning the barbell on shoulders.

The session was quite impegnative specially due by the explosive work. After the Power Clean I tryed to do bench press with 50Kg and I was close to be injured!!! But I'm ok. As regarding the Pull up, I still don't have a good form but I was able to do a little movement in the 4th rep. So the current status is that I'm able to do a 3/4 of rep for the first one and 1/4 rep for the second and few little movements for the restant 3 and 4th rep.

Food:
Breakfast: Fruit, tea, rusks, bisuit
Lunch: Appetitizer, chees, olive, Lasanga
Dinner: no dinner

Friday 24th February 2017

Track Session:
10x10 Run on Steps
10x10 Step Jumps with intermediate jump (upstairs)
10x10 Step Jumps with intermediate jump (downhill)
10x10 Continuos Jump on Steps (upstaris)
10x10 Stide on the Step (10-15m) and going upstairs by skyping high k

Note:
Very nice session invented by our S'Coach. The Jumps was quite challenging specially from the coordiantion point of view. Anyway we was satisfied after the workout.



Food:
Breakfast: Egg with honey, fruit, rusks, tea
Lunch: Pasta with tomato
Dinner: Fish

Thursday 23th February 2017

Weight Training:

3x8 Vertical Chest Press
3x8  Lateral machine 40,45,45Kg


3x16 Step-Up 2x8 Kettlebell
4xAbs Workout

Note:

Upperbody session

Food:

Wednesday 22th February 2017

Weight Trainig:
3x8 Vertical Chest Press 45,45,50Kg in superset
3x8 Central ROW 45,45 and 50Kg in superset
3x8 Lateral Machine with 40,40 and 45Kg
3x3 Pull-ups
3x8 Biceps Curl with 20,25, and 25Kg
3x10 Military press with barbell 20kg in superset with inclined pull-ups

Note:
After the track session of yesteday I was a bit exausted on the legs, so I decided to dedicate a session for shoulder and in general for the top side. I have to report that 45Kg is still challening for the lateral machine. As regarding the progress in pull-up, I was able to complete the first rep of each set in a sufficient form. Military press seem very hard even if just with the berbell.


Food:
Breakfast: Egg with honey, apple, rusks, tea
Lunch: Fish and Pasta with chickpeas
Dinner: artichokes, 2 eggs

Weight:
82.5!

Tuesday 21 February 2017

Track Session:
4x300m stride
10x6 Forward 1/3 Squat Jumps
10x6 Squat Jumps
10x10 Forward Jumps

Note:
Long session! after 1h of training I had a sort of crisis that started from the stomac. Anyway I completed all the workout of the day.
The last 2 reps of 300m have been quite good: the first one completed in 59:60, the second one in 54:00 seconds!!! I did it by putting a timer each 18 seconds.

Food:
Breakfast: Egg with honey, pice of cake, apple, tea, rusks, bisquits, and a croissant.
Lunch: Rise with pumpking
Dinner: Fish

Weight:
83.00 Kg!

Interesting Articles on periodization

http://www.higher-faster-sports.com/periodizationmadesimple.html


http://www.momentumsports.co.uk/Tt400sStrength.asp

Sunday 19th February 2017

Weight Training:
3x4 Squat Jump with 40Kg
3x8 Fast 1/4 Squat with 50Kg
3x16 Explosive Barbell Push press 20Kg
3x12 Inclined Barbell Bench Press with 30Kg Superset
3x12 Barbell Row with 30Kg Superset
3x16 Lunges with 2x12Kg
3x12 Biceps Curl Machine with 20Kg
3x12 Leg Extention with 25, 35 and 35Kg Superet
3x15 Hyperextention Superset
4xAbs Workout
3x1 Push-up

Note:
Intensive and explosive session. I tryed for the first time the tecnique of Superset to increase the workout intensity and for try to boost my metabolism. I introduced new exercices as  Explosive Barbell Push with leg motion, Barbell Row and Leg Extention.
Good news, I was quite able to perform 1-2 push-up (using a step).

Food:
Breakfast: Kiwi, Rusks, Tea, bisquits
Lunch: Pasta with fish, fried stuff.
Dinner: Ham, Cheese, bread, one orange

Weight:
84

Friday 17 February 2017

Track Session:
400m like that: 30m stride, 10m walking back and then again 30m stride
800m Same workout than before
4x50m Stides
800m Same workout than before

Note:
First track session since long time. I was exicited to do the training. During the main workout I felt really light and fast. Anyway the work was light, S'Coach said that is a mix of Aerobic and Lactic workout.

Food:
Breakfast: Egg with honey, fruit, tea, bisquit, rusks, two small choccolate
Lunch: Pasta with zucchini
Dinner: Cheese and Peppers, bread.

Weight:
84Kg

Wednesday 15 February 2017

Weight Training:
3x8 Squat with 50,55, and 60kg
3x8 Vertical Chest press with 40,45 and 50Kg
3x8 Central Row Machine with 40,45, and 50Kg
3x8 Lat Machine with 40,45,45 Kg
3x8 Step-up with 2x8Kg Kettlebell
3x8 Shoulder press with 20,30 and 35Kg
3x15 Hyperextention
4x Abs Workout


Note:
First session after the Japan travel. The gym was crowded and I was a bit unsure of my strength cause jetleg so I decided to do a standard circuit using machines. As follow some note about the used weights:

• Squat - 60Kg are ok for 8 reps, but the last one was a bit challenging. Next time I'll try 60,60 and if I'm ok 65Kg
• Chest Press: 50Kg ok for 8 reps I can increase in principle but what about the bunch press?
• Central Row Machine: 50Kg ok for 8 reps I can increase at 55Kg probably
• Lat Machine: Series at 45Kg was challenging to complete, specially the last two repetitions.
• Step-up 8Kg Ok, I can increase at 10 or 12, but I'm still thinking about.
• Shoulder Pres: 35Kg is my 8RM I think.

Food:
Breakfast: Egg with honey, kiwi, tea, rusks, bisquit
Lunch: Pasta with Tomato
Dinner: Mozzarella with vegetable, Beer

Wednesday 8 February 2017

Track Training
10x20m Jumping Run
10x20m Forward Jumps
10x20m Vertical Jumps

Note:
Training session in Japan done on a Soccer field. It was very cold. The good news is that I was able to complete the workout alone.

Friday 03th February 2017

Track Training
Warm-up with Skips
4x (400m+200m) with 200m of active recovery  Total 2.400m

Note:
Great session. I forced a bit in the first 400m trial, but not at maximum speed, I just setted the count down at 20sec then I tried to run each 100m at 20 seconds. The results has been better than my initial expectation. I set my personal best since 3 years (1:17), and just 2 seconds slower than my time of 2006. Anyway I fill very heavy, my muscles are highly charge.

400m 1:17
200m 0:37
400m 1:30 about
200m 0:41
400m 1:29
200m 0:39
400m 1:30
200m 0:40

Food: 
Breakfast: Egg with Honey, fruit, rusks, bisquits, tea.
Lunch: Pasta with Tomato
Dinner: Omelette with spinach

Weight
84.5Kg

Tuesday 31th January 2017

Track Workout:
10x20m High Knees Drill
3x20 sagiptal Drill
10x simple Jump in pit (maximal)
10x6 Jump in pit (maximal)
60,80,100m strides

Note:
Today is 80th birthday of my beautiful Mother! Happy Birthday to you and all the best for the next 100years!


Food:
Breakfast: Egg with honey, fruit, tea, home made cake, one small babà, and one small bigne with cream
Lunch: lentils and spinach
Dinner:Fried fish, Octopus Salad, Fried Vetegable, Pasta, Coffee/Gianduja Cake


Weight:
84.4Kg

Monday 30th January 2017

Weight Training:
3x8 Vertical Chest 40,45 and 45kg
3x8 Vogatore Centrale 40,40,45kg
3x8 Lateral Machine 40,45,45Kg
3x8 Squat 60Kg
1x10 Kettellbell Arms Swing with 16Kg
3x8 Shoulder press 20,25,30Kg
3x15 Hyperextention
3x15 Abs Workout (Twist with 4kg kettellbell, 10 Crunch, 10 scissor, 60sec Plank)

Note:
General streght session, I decide to go for this program because the gym was so crowded I cannot complete an explosive work, and also because when I arrived at the gym I felt a bit tired.
After the Squat I tryied to do a Kettellbell Arms Swing, but I felt pain in my lower back. So I decide to stop, then I did 5 min of elliptic then the shoulder press in order to relax my back before Hyperextention.
I completed the workout without any additional problem.

Food:
Breakfast: Egg with honey, fruit, rusks, tea
Lunch: Rise
Dinner: Chicken and spinach

Friday 27th January 2017

Training Session:
10x Jump Drill
10x Broad Jump
10x Jumps
10x Jumps Pit

Note:
We are in a period of force, not so long training session but very intenstive.

Food:
Breakfast: Egg with honey. fruit, tea, ruscks bisquits.
Lunch: Pasta with tomato
Dinner: Fish

Wednesday 25th January 2017

Training Session on the Track:
10 lap as warm-up
10x20m Drill High knees
10x100m strides
10 min continuos running
1000m high speed

Note:
Today we was me and my dear collegue and friend Mario. At the start of the workout I was a bit frightened because the hamstring muscle my right leg bothered me during warm-up, I was unsure if it was the result of the leg curl of yesterday. I don't want to be injure absolutly. Anyway after the warm-up and stratching the pain disappeared.
All the 10x100m strides have been run in around 18 sec each one, and the 9th at 17sec. The day was a bit cold I did not run at maximum even because I was still unsure about my leg condition. Anyway I'm satisfied.
Finally we completed the 1000m in 4:30. But I did not run at high speed as required by the program because I felt a bit tired.

Food:
Breakfast: Egg with honey, fruit, rusks, bisquit, tea,
Lunch: Pasta with chickpeas
Dinner: Chicken

Weight:
84.9

Tuesday 24 January 2017

Weight Training:
4x8 Squat 50,55,55,55 Kg
4x16 Step Up with 2x8 Kg kettellbell
2x10 Leg Curl 30Kg
3x15 Push Up
3x8 Lat machine 40Kg
3x15 Hyperextention
4xAbs Workout (10 Twist with 5Kg, 10 Crunch, 10 Scissor, 60sec Plank)

Note:
Again weight work out cause the track was unavailable. I Just tryed to increase the load of squat, I arrived at 55Kg. Next time I can approach 60Kg I think without problem. The gym was full and so the training was unconfortable. I tryed to do Leg Curl, however I did not well undestand how to manage the machine and I felt a light pain to my right leg and calf. So I stopped at the second reps. I don't want use this machine anymore, or at least I want study how it works before to use again.

Food:
Breakfast: No egg this time! So fruit, rusks, bisquit, marmellate, tea
Lunch: Pasta with potato
Dinner: Fish

Running Periodization

From the book "Track and Field Coaching Manual" that we can download for free from this site http://www.la84.org/wp-content/uploads/2016/09/LA84trackfield.pdf

I found this very interesting graph related the Running Periodization

And this recipts

• Skill training (drills) before fitness training in each daily workout plan
• Early season 60% Conditioning 40% Skills Training
• Midseason 40% Conditioning 60% Skills Training
• Late season 20% Conditioning 80% Skills Training

I like this book even if it is focussed on training for High School Athletes I think that I can extrapolate information for my case.

Sunday 22th January 2017

Weight Training:
4x12 1/4 fast Squat with 50Kg
4x4 Squat Jumps with 50Kg
4x16 Walking Lunges with 2x12Kg dumbbell.
4x10 explosive Kettellbell power clean with 2x8Kg
4x10 Kettllebell Swing with 16Kg
3x8 Bunch Press 40Kg
3x8 Vogatore Centrale 40Kg
3x8 Lat Machine 40Kg
3x15 Hiperextesion
3xAbs Workout (10 Twist with 5Kg, 10 Crunch with legs rised with a 5Kg weight, 2x5 crunch with single leg rised and 5Kg, Scissors and 60sec Plank)

Note:
Long session, about 2h but not very challenging, I don't know if I did to much exercices and still I have dubit on the number of repetition needed and about the weight that I should use.

Food:
Breakfast: Egg with honey, tea, fruit, rusks
Lunch: Pasta with claim and octopus, 1 orange
Dinner: 2 fried eggs, spianch, 1 orange

Friday 20th January 2017

Training Session:
5x80m Strides
20 Depth Jumps and 300m (100m walking, 100 running, 100 striding)
10 Depth Jumps and 300m (100m walking, 100 running, 100 striding)
5 Depth Jumps and 300m (100m walking, 100 running, 100 striding)

Note:
Fast training (1h and 20 min). The Depth Jumps are always challenging but the circuit of today was very ligth.

Food:
Breakfast: Egg with honey, fruit, tea, rusks, bisquits
Lunch: Pasta with tomato
Dinner: Pizza Margherita

Weight:
84.7 Kg