Coming Back to Jump, A Masters View

On the Track looking for Speed, November 17th

I walk onto the track in the dark.  It is cold and raining and I ask myself for that quick instance “what in the hell are you doing”.  It only takes a second to remember, oh yeah, I am a 47 year old high jumper… and that is when we all laugh for a minute.  I have never been more driven to accomplish something than I have been as of late.  I have always been a big believer in the positive, because what is the alternative, well I don’t want an alternative.  I love this sport and I feel I am still lucky enough to be able to even come close to competing.  I know it is nowhere close to what I could do in the past, but I really love it.  I don’t know that I really loved it before when I would compete.  I remember a time back when I thought I did, but I know now that I really do love it.  I think back in the day I loved competing, but I didn’t so much like the practicing.  Now it is the entire experience.  Preparation, practice and then competing.  That is the true love of it.  Running in the cold and rain.  Standing in a weight room with no one but your own shadow.  Walking out to an empty parking lot sweating your butt off in the cold.  Then that great feeling of accomplishment, personal pride, looking forward to when I do compete.  That is what this is all about.  For the love of track, there is no team here, it is just me and I control the outcome.  Yes it is for the love of track. 

As you can tell, my run today had a bit of soul searching.  A little worn down, but knowing I have to find speed.  I did my warm-up and then went through a hurdle circuit.  Great way to get the muscles going.  I still feel a bit sluggish, but right when you think it isn’t going to be there after I run my first 150 out of 6 and boom.  Strength and speed seem to come pouring out.  Each 150 I did I just kept searching for more power in my stride and it was there.  I did 6 150s and 6 flying 50s today.  Along with the hurdle circuit maybe not the best of all workouts, but it helped me find a little more speed today.

Finish strong, and come back tomorrow, looking forward to it… Peace, Kurt

November 16th, Plyos and Weights, Feeling the Power

It is getting to that point now that I don’t know if I will ever see a high jump pit.  I was supposed to jump this week but schedules and such have made it impossible to travel to an indoor facility.  But that being said there really is time.  It would just be nice to start working on technique again.  In place of jumping I will head back to the gym this week and do a good solid dunk workout though.  Probably the best jumping I could really do right now.  Gotta remember how to go straight up and make sure I start quick firing on my take-off foot.  It will all be good in the long run.

The plyo workout today was very positive.  I am feeling the strength more and more with each practice.  I especially was able to tell today with single leg bounds for 50 meters.  I past I was pretty weak when doing them, and now I was good even off my right leg.  Feeling the power… The power plyo circuit is broken into 3 areas, sprint drills, timed jumps and power bounds.  The sprint drills are very typical for warm-ups and drills, scoops, arm swings, side shuffles, soldier walks, A’s, B’s, Carioca’s, single leg cycles. Timed jumps is split leg stationary bounding, star jumps (I hate these), knee to chest, continuous goal post touches, line jumps. Power bounds are straight leg bounds, power skips height and distance, long jump plant drill, frog jumps, double leg long short hops, alt bounds, single leg bounds.  These were all completed on a field turf field again, the difference now is they are done in the dark because of daylight savings time.

Into the weight room.  Today is overhead squats, hang cleans, front squat, ½ squats, hamstring curls, bench press, lat pulls, bicep & tricep sets and finish up with abs.  I felt very good today after my workout.  I believe I really need to up my weights more now though.  Some of the lifts are becoming very easy, where there were much harder before.  I have been uping the weights every time in the weight room, but I think my body has really gotten stronger in the last couple weeks now.  We will see with the next time in the weight room.  That is Wednesday evening, and it is the hard lift for me.  Bears and Snatch just kick my butt.

Until tomorrow I am out… Peace, Kurt

November 14th, Med ball & Jump rope circuit and Lifting

I have tried not to get too consistent and repeat workouts completely while I am in this phase, but the workout I had from November 7^th was so good I decided to repeat that workout. I did the Med ball circuit and the Jump rope circuit plus the lift. The med ball circuit was forward throw from squat, backward throw from squat, hop into backward throw squat, hop into underhand throw squat, sideways oblique right and left toss, and 3 step penultimate push jump pass on both left and right. The jump rope circuit was high knee jumps, double leg, single leg each leg, double leg side to side, double leg front to back and split leg front to back.

In the weight room I increased much of the weights on my lifting again.  I did power cleans, back squats, RDLs, Lateral lunges and abs.  Another good lift and feeling strong still.   

Looking forward to this week, I may get to jump… Peace, Kurt

 November 13th, Track running… My favorite

On the track on Friday to run. I started with a normal warm-up and went to swerving 100s using the entire straight and all lanes of the track.  Needed to get good speed and quickness off every curve.  Did 5 of those then did 5 150s and 5 flying 50s.  Kind of a shorter workout, but it felt good to be on the track.  Speed felt good and especially on the 100s. 

Will soon be able to start running indoors.  The facility that I workout at is just finishing their new field house and the Mondo is going down right now.  Look forward to running indoors again.  More than anything look forward to jumping soon.  It seems like forever since I have even run an approach, but it is all good for the waiting.  Being away makes me want to be that much better.  Really need to work on my approach this year for my speed and curve.  I was always more of a power jumper back in the day, and I have tried to break myself of that and be more speed oriented.  Tough one to change, but it was starting to come together at the end of the outdoor season.  We will see what indoors brings. 

Getting stronger every day… Peace, Kurt

November 12^th, Hotel, lifting without weights… More simulation

So more of the same from the 9^th of November.  No weights again in the exercise room so I had to go through the motions again.  Simulated bears, snatch, push jerk split leg and then finished up with abs.  Once again not really the workout that I would like to have done, but it was much better than sitting around watching Mike and Mike in the morning and eating donuts while getting ready to go to appointments….

Heading home today… Peace, Kurt

On the Road in a hurricane, November 10^th and 11^th

Well the 10^th wasn’t so good for working out.  I had to drive 4 hours through a hurricane in Alabama and Georgia. It sounds worse than it was, but it sounds fun to say. Driving rain and wind, so November 10^th was a recovery day.  Recovery from driving stress.

The 11^th was a nicer day in the south.  The sun tried to come out, but better yet… no rain. I found a high school track and was able to do a good workout today. Normal warm up, Hurdle circuit, and 8 100s good power strides with as much speed as I could throw at the track.  Really felt good to run today. After the running I went to my power bounding workout. Straight leg bounds, power skips for height and distance, long jump plant drill, 10 frog jumps, 10 alt long short double leg hops, 10 alt bounds, single leg bounds both right and left (balance, gotta remind myself all the time).

Went back to the hotel and did more abs.  Always the easiest exercise at a hotel so I like to get those in.

Great workout today, tomorrow recovery and flying home… Peace, Kurt

On the Road, November 9th

The road is no fun for working out.  I feel like I usually get a half hearted workout in.  I usually am able to get some kind of weight workout while traveling, but this hotel has only stairmasters and treadmills.  Not the workout I am looking for.  But we must figure something out.  Today I tried something I haven’t done before.  I took my normal weight workout and applied it to just simulating the lifts that I do with my legs, such as squats, but use nice slow deep bending and then firing out with explosion.  As it turns out that is a good workout for me.  It wore my butt out today.  So of those exercises I did were, Overhead squat, hanging clean, front squat, ½ squat, push ups and abs.  Abs, abs, abs, hotels are a great place to do push ups and abs.  I did more abs today than I normally do in a week.  After the simulated weights I did my jumps portion of the power bounding workout that I normally do. Single leg split jump, star jumps, knee to chest tucks, continuous ceiling touches, line jumps, double leg front/back, single leg/front back. All in all a good workout considering.

Hope to find a better place to workout tomorrow… Peace, Kurt

November 7th, Med ball & Jump rope circuit plus Lifting

I hit the turf football field today to go after a full med ball and jump rope circuit.  The med ball circuit today was forward throw from squat, backward throw from squat, hop into backward throw squat, hop into underhand throw squat, sideways oblique right and left toss, and 3 step penultimate push jump pass on both left and right. The jump rope circuit was high knee jumps, double leg, single leg each leg, double leg side to side, double leg front to back and split leg front to back. Now off to the weight room to finish.

Weights were good today.  Once again I increased much of the weights on my lifting.  Today I did power cleans, back squats, RDLs, Lateral lunges and abs.  The difference has now been my sets.  Each lift has been 1 set with it lighter and then increasing the weight for more power and explosion on the lift.  My strength is feeling much better than ever now. 

I go on the road this week, and have to depend on the hotel having some type of weights not always easy.  The track workouts aren’t as tough because I can usually find a high school or college track nearby to workout.  Hopefully it will be a good week to be able to workout.

Back on the road… Peace, Kurt

November 5th, Hills and Weight Room

Thursday is my usual day of trying to hit the hills to run and bound. It is a nice day and I was able to accomplish my hill workout today. Every time I come to the hills I think, maybe I will add a little to the workout today, and halfway into it, I am just thinking about the end of hills. So I did the normal, 3 runs, 5 alt leg bounds, 2 double leg bounds and 2 runs to finish it off. Really plenty of hills for today. Now off to the weight room again.

Great day in the weight room. Felt very strong and was able to increase weight again. Today was bears, snatch, single leg step-ups, push jerk split leg, inclide db bench press, back pulls, shoulder lifts, biceps, triceps and abs.

Recovery tomorrow… Peace, Kurt

November 4th, Running and Dunking

Back to the track today.  I ran 100s today with the idea of looking for a little more speed instead of just strong stride. Speed seemed pretty good today. I did 8 100s then headed off to the gym to do some dunking. In the gym and ready to dunk. Thought I felt pretty good and was going to have some explosive pop today. Well I was wrong. My body is getting beat down with all the lifting and bounding. Which is good, now I know the workouts are really working. I was not very happy at first with how my hops were, but then I stopped and thought about it, I am really where I was last year, the difference is I am feeling heavy and broken down muscles. So I guess it was a good workout. I was able to dunk and really get a little height. So I am 6’ 2” have small hands, so no basketball palming for this guy. So I use a smaller ball that I can palm for my dunking workouts. So my jump leg (left leg) I was able to put down a clean straight on dunk every time. Remember the whole balance thing, well that had to be funny to watch. So I was trying to dunk off my right leg every other time. It was more like a layup, but that is ok, my goal is by the end of November I want to be able to dunk on the right leg too. Really more coordination than anything. Then double leg straight on dunks, which was more like see if I can push the ball in over the rim. I was never able to accomplish the double leg dunk in college even. I always had to throw down off the left leg. So balance balance balance.

Tomorrow hills and weights… Peace, Kurt

November 3^rd, Bounding and Weights

Warm day today, so great day on the football field for bounding. Did the Power bounding circuit today, that is the workout broken into the sprint drills, timed jumps and power bounds. The sprint drills are much like the normal meet warm-up I do. The timed jumps are single leg split stationary bounding leg cycles, star jumps, knee to chests, backboard touches (Goal post), line jumps, double leg front/back, single leg front/back and lateral moguls. The bounding is straight leg bounds, power skips height, power skips distance, long jump plan drill, frog jumps, alternating long short double leg hops, alt bounds, right leg bounds and left leg bounds.

Weights today overhead squats, hang cleans, front squats, ½ squats, hamstring curls, bench press, lat pulls, chest butterfly, bicep, triceps and abs…. Again, power and strength.  Feeling good.

Later… Peace, Kurt

Welcome November!!! Nov. 2^nd, Strength and Power laced with Speed…

Welcome November. If it is going to get cold and we have to go inside then it needs to happen. I love working out outside, but the in between weather will kill you. I guess I really even don’t mind the cold weather so much working out outside. You know what you get when you put on your tights and sweats and everything else, they aren’t coming off cause it is warming up. Anyway, start of a new month and working on Strength and Power. That is the theme for November, but lace it with speed, preparing to jump.

Workout today was good. Here is that lace of speed. A regular warm-up then did 5 100s weaving from lane 2 to lane 7 on the track working on the lean and carrying the speed through the curve. HJ circles 3x each way. I have to remember to stay balanced. Any work on one side needs to be done on the other side. I have been very unbalanced throughout my track career and my coach found it causing me trouble. My trainer also found it causing me physical issues also. My back has actually been pain free since I have been doing the balanced workouts… hmmm, where were these two when I was in college. After the circles, 5 150s now working with speed and power in each stride.

Later… Peace, Kurt

October 31^st, Halloween workout

Workout today consisted of me coming in warming up and doing some power bounding on the gym floor.  Decided not to go outside for the full power bound workout today. I did alt leg bounds for distance, skipping bounds for height and distance, double leg bounds and long jump bounds. It felt good off the gym floor.  I haven’t been on the gym floor really since last winter, forgot how much spring and give there is on a good basketball court. Off to the weight room to finish up and get ready for Halloween.

The weights were good today. I started feeling a real difference in my power today. The day was based more around RDL’s or at least it felt that way. It seemed like the sets wouldn’t end. Power cleans was next, back squats, lateral lunges and the strong ab finish. All in all like I said I am starting to feel the power coming together from these workouts. Each visit to the weight room I have been trying to increase the weight without getting out of keeping good form. My coach is all over me about my form. I know I have said this before in this blog, but my most important thing to keep in mind is the weight isn’t as important as the good form and keeping my core powerful throughout the workouts. It is a great plan and I must remember that every time I put more weight on the lift. Off to Halloween night. Plans of drinking a few cold ones, for my carbs of course…

Later… Peace, Kurt

Time for paperwork and scheduling (Indoor Season)… and a quick reflection

It is time now to build those goals. I will be competing in Kamloops, Canada for the US in the 2010 World Masters Athletics Championships Indoor in March. With that now determined it is getting close to time to go back indoors and work on technique, short approaches and get my jumping legs back. I will probably hit the gym and work on dunking drills. That seems to get my leg back placed properly for take-off. Last year I pulled my groin the gym though doing some stupid dunk that I will never try again. As I learned real quick at 47 I may still be able to dunk, but once I start doing 180’s or some “twisty” dunk my body really doesn’t like that much. So straight on normal dunks for Kurt this year. My coach will appreciate that, even though he still gets a good laugh over how stupid I looked hurting myself last year.

My schedule looks like I will jump 2 meets in January and 2 meets in February. This should set me up well for heading for Worlds and prepared to jump in a big competition.  3 of the meets will be college meets and 1 will be a masters competition as long as it is the same weekend it has been the last few years. That would be my last comp before heading to Canada. It is a fun meet in Louisville that I competed at in college. It is the Mason Dixon Games which back in the day was a huge meet that was right after Milrose. It had an open competition that had Billy Olsen, Dwight Stones, Renaldo Nehemiah and Steve Scott stop at. I always performed well at the meet and it was on a board track, which was pretty cool. Loud as anything, but still very cool. It was in Freedom Hall in Louisville, which is a pretty big arena for Track, but it would fill pretty well so people to see the top athletes in the US. I was not one of those athletes, but it was fun to compete with them anyway. It was probably the biggest college indoor meet in the Midwest with all that national talent coming. All that being said it is really a huge high school meet now, and they run master competition too. It will always carry that mystique for me. Most of the masters there still talk about the meet just like I do. Fond memories…

Chat with you all later… Peace, Kurt

Another day on the Road,  October 28^th

Today I was on the road in Asheville NC. The weather was great so I went out in the hilly town and ran about 2 miles for a warm up, and worked on a little acceleration on the uphill climbs. Got back to my hotel and they had a pretty decent weight room. I was able to do squats, RDLs, shoulder press, bench press, hamstring curls, quads raises, bicep, triceps and abs. All in all a pretty good on the road workout for a change.

Great day to Run, October 27^th

So everything I said about Indiana came back to bite me. It was raining and getting colder today. But to keep my toughness up I ran outside. That and I couldn’t get on an indoor track today. I did hurdle circuit with my warm-up today. Then running on the track. Ran 8 100’s with focus on strong stride, good form and power off the back leg. It makes the runs feel a little like bounds, but making sure I keep the speed up. Then I did 6 flying 50’s working on much the same with my power in my run.

October 26^th hills and weights

I believe we call it Indian Summer in Indiana when the weather is warm and sunny in the fall.  So what better to do on a warm sunny fall day but run hills.  Today was a good hill day, once again, about 70 meter hill, 3 run ups, 5 alt single leg bounds up, 2 double leg bounds up, and finish with 2 more run ups. Off to the weight room to finish off the workout.

The weight room was enlightening today. I felt strong and ready to be powerful. Today was Bears, Snatch, Single leg step-ups, push jerk split legs, incline DB bench press, back pulls, shoulder circuit, biceps and triceps.  Always a strong finish with abs, today used med ball.  Increased most weights from last week to continue building my strength.

October 24^th plyos and lifting

Fall weather and training seem to go hand-in-hand. It is the time to refocus and prepare for that new year and be better than ever. Or at least that was what I always thought when I was in college. I have a new found appreciation for my fall training. When I look back maybe the training was like this in the early 80’s, but it doesn’t seem like it was. Anyway, I am now feeling the strong effects of my fall training and look forward to that first step onto an indoor high jump runway after going through this fall training.  To the workout…

Practice started with a ½ mile warm-up. Moved to a Power Plyometric Circuit, which included 3 parts; Part one is sprint drills, much of what I do in normal warm-ups before a jump workout or meet, As, Bs, Carioca low and high knees, side shuffles and such.  Part two is Timed Jump Drills. These drills consist of 30 second in place jumps and bounds all working on deep power jumps. Single leg split jumps, star jumps, knee to chest tucks, back board touches line jumps, double leg front backs, single leg front backs. Part three is my favorite, power bounds. I do these bounds on an all weather field turf football field. What a great place to do a workout for bounding. Straight leg bounds, power skips for height and distance, long jump plant drill, frog jumps, alt long short double leg hops, alt bounds and single leg bounds on each leg. First time this year I have done this workout… that is a workout. Off to the weight room…

Weight room is very much about power today. Slow controlled with explosion is what I have to think about now. Overhead squats, hang clean, front squat, ½ squat (explode up CRITICAL), hamstring curls, bench press, lat pulls, chest butterfly, biceps, triceps and abs with med ball. Many of these lifts were what I have done in the core building lifts, but the difference now is most of these one set of 10 with lighter weight, which was more the weight I was using during the core phase, then moving into 3 sets of less reps moving the weight up for that power.

Until next time…., Peace, Kurt

October 23^rd on the track….

Today was a track workout. After being on the road on running on streets this is a welcome surface to see. A normal warm-up that is the same typical warm-up I do before most practices or jumping. The run today was very much around a good speed, around 75 – 85%, but making sure that every stride was power to push to the next step, not just running to finish the run. When I do these I almost take on that power of a bound, but complete as a run stride. I did 6 150s, 5 100s and 5 flying 50s working on that running form with power. Normal stretching with a ½ mile run at the end.

Last day on the road workout, morning workout, October 22^nd

Got up in the morning and decided that I needed to get a workout in and before my appointments for the day I ran and did a lift. The run was about 2 miles just to get myself working in the morning. Made it to the weight room, or that is what the hotel called it. More like 3 treadmills and a stair climber with a bench and a set of dumb bells.  I do like the set of dumb bells so I can get creative on lifting.  It helps me work on that core. I did squats with dumb bells, not fun but necessary, RDL’s, bench press, triceps, biceps, shoulder lifts and then abs. Good workout considering the equipment.

Running on the roads, put on those cushioning shoes, October 20^th

Today was a road workout. I ran a couple of miles, not sure how far I ran because of unfamiliar area. In this situation I will just run for a time and adjust my running stride and speed while I am running for this workout. I try to avoid too much speed because the roads have a tendency to really hurt my knees and legs when I run hard. I where my Air Max Motos when I go on the road because they are very cushioning for my old man legs. I ran for about 25 minutes which was good for me for a run day workout. I did some abs once back from the run also.

October 19^th on the road….

Working out on the road is always tough. You don’t have all the facilities that you normally have and need to make do with what you have available. I ran a mile and ½ on the road for a warm-up. Hit the weight room (Exercise room) and was able to do Front squats, RDLs, Shoulder press, Biceps, Triceps and a great Ab workout.

It is time to think about goals now. Some of them I have already set. Those goals that I have set are USA Indoors and World Indoors.  Both meets are in March this year. Worlds are at the beginning of March and USAs are at the end.  Seems to be backwards, but that is the way they set them. Worlds was my biggest goal to be able to attend and jump for the US. I had always wanted to jump for USA while I was competing in my earlier years and never was able to reach that goal. Now I have the opportunity and I cannot pass this meet up. To be able to wear USA apparel and jump in a meet will fulfill a lifelong dream of mine. To be able to step on the track and represent the US can now come true for me. It may seem silly, but even at 47 in Masters Competition; it still carries that weight of importance in my life. I look forward to that meet in March. The other is USA Indoors. Going back to the meet that was a defining moment for me as a Masters jumper is very important for me. I won in 2009 and can’t wait to get back and compete there again. This year it is in Boston, which I know is a great place for all the Elite jumpers too. I look forward to competing in each of those meets and this is what I am training for. As for other prep meets, I have a few on the schedule but nothing inked in yet. I am fortunate enough to be able to jump in college meets in Indiana. Many of the College coaches in Indiana let me come jump at their meets, I am not a threat to many jumpers at the college ranks, but I still can compete with some. It is more of a personal conquest to be able to still compete at that level and have your competitors enjoy having you there. I must say the college guys that I have competed against are among some of the best sports around. I thank them all, both college athletes and coaches for letting me still come and compete and welcoming me to their facilities.

Until the next entry I leave you with this;

“Life is what happens to you while you’re busy making other plans”…. John Lennon

Peace, Kurt

Hills and Weights, October 15th

To the hills again today. Running, alternate leg bounds and double leg bounds on the sledding hill. Crappy day to be outside, in between rain showers I was able to do the hill workout. Off to the weight room after the hill workout. My weight program has now changed into a power phase. I did Bears, Snatch, Single leg step-ups, Push Jerk-split leg, Incline DB Bench press, Shoulder lift circuit, Bicep, tricep and med ball abs.

Good workout today. My progression feels great. I am will be taking a few days off to recover. As my coach has told me time and time again, recovery is key to getting any better. I didn't use to recover at all, and I was so worn down. I also injured myself last year, pulled groin, and I am sure it had to do with improper training and not enough recovery. I won't let that happen again, coach knows best. Over the next week I am going to start working on my goals for the season. I will share some of those goals just to see if I can attain them, not all of them so as not to look foolish...

Until next time... Peace, Kurt

Speed day on the track, October 14th

Back to the track today... I did a normal warmup today, then got to business running. It felt good to go out and run. Strength work is definitely helping the running. Feeling powerful when I run. Able to power off my back leg and drive through each stride well. So I did 5 150's, 5 100's and 5 flying 50's. The only bad thing today was it is now getting cold. 45 degrees is not always fun to run in, the only thing worse would be if it was raining. I am sore from my past workouts this week, but that is a good thing...

Until next workout... Kurt

October 12th & 13th

Stadium plyos... The stadium I do the plyo workout on the bleachers is 28 bleachers high and about 70m long. Single leg hops up the bleachers (only 20 on hops). Left leg only, right leg only and double leg. Run up to the top and sideways pop ups down the length of the bleachers. 3 sets, big fun. Finish it up with a light run.

Tuesday was a med ball circuit. Myself in a field throwing around a med ball. Anyone watching from nearby would think I was completely nuts. Under hand fronts, under hand backs always using good jump form on my bending my knees and popping up on the throw. Sideways throws, bending and throwing over my head each way. Hop into front throws, and hop into back throws under hand. Last 3 step push-jump pass off left foot and then right. Great workout, good change of pace. Off to the weight room to do overhead squats, power cleans, back squats, RDL's, Bench press, Lat pulls, Chest butterfly, Biceps and triceps. Ab work, V ups and Supermen.... Another good workout. Feeling much stronger and looking starting to feel that my strength will get me my extra 4 to 6 inches that I am looking for this season.

Off again... Please let me know your thoughts. If anyone has any suggestions please feel free to let me know. Looking forward to competing, but not until I am at peek strength. January will be here before I know it.

Peace, Kurt

Last workout in core, ready to move on, October 10th 2009

Today was a great workout. Indiana weather is great in the fall, sunny and cool. I was did a 45 minute warm-up today before my workout. Really much like my warm-ups before competing. Weight room was good today also. Strength is definitely back. Was able to increase weights on every lift today without problem. Did Lateral lunges, back squats, RDL's, leg extensions, DB bench press, DB back, Shoulder press, Side shoulder lifts, bi curls and tri curls, topping it off with ab bracing circuit (another favorite). Stretch and head back to finish up yard work.

Sunday will be a light 3 mile run and then come home and watch NFL all day... Nice

Until Monday... Kurt

Finishing my core strength phase, October 8th, 2009

The last 2 days workouts were very good for me. I had a hill running day, which consisted of 12 trips up the approx 70m sledding hill. 5 running, 5 alternating single leg bounds, and 2 double leg bounds. I then headed to the track for a finish of 10 flying 50m sprints. Really working on strong form with powerful explosion from my back leg. Then warm down and stretching as normal.

To the weight room, light warm up run. A jump rope circuit working both single leg and double leg hopping, completing 150 touches was main goal. Weights today, Standing push press, back squats, single leg step-ups, ham curls, dead lift, incline DB bench, shoulder press, bent rows, shoulder DB circuit, Med ball abs. Warm down.

These workouts are usually 1 1/2 to 2 hours per. Feeling stronger now. Weights are now going up in prep for next phase of strength. Progress has been good so far, my core is back to very strong. 5 weeks ago it was pitiful weak.

Today will be recovery.... well deserved to me

Comments welcomed to me the 47 year old jumper, any and all, good or bad...

Peace, Kurt

The Story... and where I am now

In early to middle 70's I started high jumping after I went to a track meet and watched my cousin, Noel Ruebel, jump for the first time. Noel was the first jumper in the state of Indiana to clear 7' 0" in high school. It was a pretty big deal in the Midwest at the time and I surely thought it was one of the coolest things I had ever seen in my life. The jumpers at the time were mainly still straddlers and western rollers, but more were becoming floppers. So that is really how the sport caught my interest watching what I thought at the time was the coolest event the high jump. At the time track was going crazy with Prefontaine and Shorter. Everyone was running, and I couldn't handle that, when you could go hang out at the high jump pit and lay around do some work and jump. So my career started moved through the years finding myself at Indiana State University. I was a 6' 7" jumper out of high school then jumping 6' 10" in 1980 my freshman year. Then as college went on I did jump 2.15, 7' .5", which really moved me into a much more elite group in the US. At the time in the US there were probably only 30 or so jumpers at that height. Track at the time was great, but it had really turned into a job in college. When I walked off the track for the last time in 1984 I was retired and happy about it. Married starting a real job.

Time marches on and I am now 45 years old. I am playing basketball with some friends in the driveway and go up for a rebound and was able to get some pretty good hops. It started me wondering if I could still jump. I had been running again for about a year because I thought I was gaining weight and not able to fit in my clothes any more. Running helped the weight come off, but running still stinks as I was never a good distance runner, and at 45 it wasn't fun. So I start doing some research on the web and find Masters Track and Field through the USATF. I check out some meets and decide I will go back and do this to see if I am able to really jump.

The start of my original training was awful. I was running and doing some plyos and getting myself into better shape as a 45 old, but it really wasn't jumping shape. I went to my kids high school and I know the Athletic Director and she said it would be fine if I used the facility to workout. The Track coach was also very nice and let me use any of his facilities, but that still didn't mean I was worth anything. So I decided to go ahead and jump one day. I went out and did some work on my steps and figured out a somewhat decent approach. I started jumping and I was awful. I was jumping 5' 0" and not able to get any higher. I guess I am just stubborn, because looking back at that I am not sure why I even continued.

I am now 47 and came off a very fun indoor and outdoor track season. During my workouts of trying to get better, I stumbled upon a jumper that extremely good, and he helped get me started in the right direction with training. Actual weight training, plyos, speed work and taught me how to really be a high jumper again. So for the last couple of years I have been retooling I guess you could say. My season last year was outstanding, I am undefeated as a Masters jumper in the US. I won 2009 USA Masters Track and Field Indoor Championships in Landover, Maryland. I jumped 1.75 and have moved up through summer meets and finally jumped 1.84 (6' 0") again. My training throughout the summer left me at consistently jumping 6' + without trouble, but I still have to change.

That is where this has dropped me into this blog. I have committed myself to be in the best shape I can, and finally train properly and track my progress through this season. So this is the beginning of my come back to the world of Track and Field. I am preparing for my best year yet. I have finally erased the heights that I once jumped when I was in college and I am now moving on as a Masters athlete.

Preparing for new heights

The indoor season is not that far away. I have gone back into the weight room to strengthen my core again. As I found starting back in the weight room my core had fallen apart even though I thought I had gotten better. As one of my buddies that I work with pointed out to me, I have just started lifting correctly again. I have been hitting the weight room 3 days a week doing several different types of squats, correctly finally, upper body work and also working my abs heavy. On the days I lift I also do one of several different circuits. Those circuits consist of Med ball circuit, Jump rope circuit, Lunge circuit and the one that has become my favorite the Stadium circuit. That circuit consists of step hops, single, double, run ups, and my favorite sideways pop ups. The other circuit that has been incorporated into this phase was hill running. I do these once a week and do them before I lift. On the days between lifting I have been running, doing speed drills and now bringing circle runs, figure eights and 100m weaving all to help strengthen my old man ankles. Other running I do is all to help with my speed, 50m, 100m and 150m working on my stride and speed. And on the seventh day I rest, FULL RECOVERY. This is my work to this point. I am going to continue my workouts and bringing my new phases into this blog.

I encourage any thoughts or ideas on anything that I am doing. I am hoping that when this is completed, I will have continued success that I had from last season, but if not the one thing I have back is my health, fitness and my love for track and field again....

Kurt Schernekau