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Coming Back to Jump, A Masters View

Published by
kschernekau   Mar 14th 2010, 7:42am
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March 14th Silver Medal at Masters World Championships

My journey comes to an end for this indoor season.  My blog was long and the work was good.  Injuries slowed me down from December until March, but I made my way through it.  I wish I could say that all my plans were perfect because they weren’t.  I can say that I learned quite a bit from my training, and the injury that I had because of poor technique in a training session of jumping.  All that being said it was a pretty good ride though.  I will summarize the remainder of my indoor season.  Now it is time to move outdoors. 

From my last entries that I had at the end of January, I would say that my training was pretty much do what you can with speed and don’t hurt yourself any more.  I was finally able to go back and jump some, only about 4 good sessions, even though of all 4 only 1 of them made me happy at all when I walked away from practice.  I did teach myself how to jump properly without any pain in my knee, and that seemed to fix my slow gathering that I have always had issue with from way back in the days of straddling, yes I was a straddle to begin with back in the day.  Fixing my foot position at take off made me not only eliminate the pain in my knee, but made my quickness off the ground finally work.  My only thing I will need to work on now is that transition speed to the quick take off and not slowing down.  I walked away from the track for the last time on Saturday February 27th for preparation for Masters Worlds.  My practice was good, my speed was up, I felt little to no pain in my knee and I was able to do some quickness hopping drills.  I was ready to leave for Canada.

Canada, Masters World Indoor Championships.  I have to say I had never been in this situation before.  In college I was fortunate enough to jump in some big meets, Drake Relays, Dogwood Relays (SeaRay Relays now), Mason Dixon Games and so on.  All of those meets were very near and dear to my heart.  In the early 80’s that was a big deal for me.  I was never at work class level, but always hovering around top 25 in the nation or so.  But now coming back to jump, I have been to the USA Indoors and won, and now finally get to go to a world championship.  Several people that I know that have competed for the US told me, one of the biggest thrills is walking onto the track with your USA gear on.  Well, I have to say that the morning that I put my gear on at the hotel, then almost every step up to the track was a thrill in itself.  Once I got to the track I went to do a small warm up, because once you enter the Call Area there is no guarantee that you will be able to do a sufficient warm up.  I met all the competitors in the Call Area which for me was big, because I had never met any of these jumpers before.  The top jumper in the world in my age group was at the meet.  He is a US jumper from southern California, Tom VanZandt.  He and I have kind of followed each other, but have never been able to jump against each other because of the size of the continent.  We finally get to meet and jump against each other which I have been looking forward to.  After the call area and they check our spikes and ask us about our bags, it is time to go out to the high jump pit.  I gather my things and walk down the long hallway that opens up to the track and there is the pit and the people and all the other competitions that are going on.  There is that feeling.  Wearing USA gear and remembering I am competing for the USA.  Everyone was right, no feeling like that in the world.  So I am all warmed up and have my steps measured, it is now time to take some practice jumps.  I had done about 4 run throughs and steps were dead on.  I finally take that first jump to test out the knee.  Standing waiting to jump I watch the officials pointing to each of us for ok to go, I get the green light and run through.  I am thinking the entire time I am running to the bar fast fast fast… and quick up once I plant.  And boom, planted and flew into the air, land in the pit and think… damn it all worked.  Correct steps, correct speed, and quick off the ground.  At that point I decided I was done with practice and I would just start at a lower height.  Save the knee, and just be happy.  This was my first Indoor meet of the season, great place to start.  I had several jumps at lower heights moving up to real competition heights, but that gave me the chance to warm up.  The competition was great we had some good jumping, I felt good.  At the end of the competition Tom was the winner, and I ended up second.  It was a great experience for me, and one that I will never forget.  I also know that I now want to compete in the next Outdoor World Championships competition which will be in Sacramento, CA in 2011.  The next national competition is also in Sacramento 2010 in July.  If all goes well I am hoping to compete there also.  

I am so happy that I was able to compete in the Worlds this year, and to win the silver was a dream come true.  To come back to jumping after all these years, this has been one of the coolest things I have done in a long long time.  I know from a pure height standpoint from what all the other jumpers in the world are doing at the Elite and College level what we do is not that impressive, but when you start getting these elderly bodies working it seems that you find out the competition is still pretty good.

Ready for Outdoors, I hope you all enjoyed this trip through my indoor season, Peace Kurt


January 24th, Long time away from the Blogging, Injuries, Holidays

I have been away from my blog for almost 1 month.  I took a break from writing because of some injuries and the holidays.  The holidays were great, family, parties and fun.  The injuries have been small, but no fun.  I am recovering right now from a problem with my knee that my trainer says I will be back from 100% within a couple weeks, but rehabbing right now. I can’t run until next Friday and it is driving me crazy, but my trainer knows best and I will listen to her.  She has always given me the best advice and I will listen.  I have tried coming back too soon from some dings during December, and I believe that is what has caused this to finally happen.

So where do I stand right now.  I am ready to jump, I was able to jump in Florida a few weeks ago and I was able to focus on those things that will make me jump better.  Quickness off the ground and holding that lean on the last couple of steps.  I finally was able to do 2 steps jumps and it was all about leaning away from the bar.  Funny that is what my coach has been telling me all along.  I get it, I get it… I was able to do box jumps during that session and jumps off the ramp.  If my knee would have held up it would have been the perfect jump session, but like I said, I pushed it like my trainer said not to and the pain came on.  What made it worse was I ran a couple days after that, even though the running felt great at the time, the after effects were the telling tale.  I guess the great part about those workouts were that I got to work out in Clermont Florida.  My sister lives around Clermont and has told me that several world class track athletes call Clermont their home track.  As I was working out I found out quickly that she was correct.  Several world class teams were working out at Clermont, with athletes that included Tyson Gay and Damu Cherry.  Damu was very nice and spoke to me for a minute and I was able to talk with her teams coach Dennis Mitchell.  While doing my workouts it was nice to see that we all were actually working on the same things in our workouts, confirming that even though I wonder why my coach has me do certain things, I now see that we are all doing the same workouts.

All that being said I am almost back now.  After being on the road for several weeks I will get to see my coach again this week and go back in the weight room with him and potentially some other jumpers too.  I think we are all rehabbing a little right now because of one injury of another.  All my latest workouts have been core and upper body because I can’t do anything with my knee.  I am looking forward to being able to jump again, but taking baby steps now.  The positive side is during my break I was able to finally feel comfortable with my full approach again, and remembered how to jump after the layoff.  

I will continue my blog again, and we should be ready to get back on the road to the World Championships in Kamloops.  Keep the focus, remember the main goals…

Coming back and feeling ready, Peace Kurt


December 27th, Back to do a small workout

I am ready to try again… Back at the gym.  I do a warm up run, and my knee feels pretty good.  So I brought my basketball so I could do a little extra running today with the basketball and shoot some hoops while I am running.  I was able to run stop and take jump shots without any pain what-so-ever.  I went into the weight room to do some hamstring curls and leg extensions.  They all went really well and I had no pain at all.  So I went back into the gym for a run to cool down a little, and treated myself to some more basketball.  I think I am going to be ok.  I feel a little pain in my knee every once in a while, but I have to remember to keep stretching and ice.

This little set back has probably been very good for me.  I started evaluating everything that I have been doing when I was working out for my jumps.  When I look at some videos and see what I have looked like in the past I have really found some huge problems that I believe I know now how I can fix them.  I am going to have to start video taping dunk workouts along with my jump workouts to catch all the things I am doing.  I have noticed a couple things that I believe I can change on my second to last step before I jump now.  I have always been so focused on my last step, when really I need to be looking more at that second to last step.  I really noticed it from watching some film of Dick Fosbury and seeing how he is really running the entire time to the bar without that gather that so many jumpers use.  His arms never go to the big power up position, and instead continue a running motion with his arms.  I on the other hand will start my gather at that second to last step and even the step before that.  Then I end up jamming my plant leg into the ground.  Were Dick Fosbury has his running motion has good lean way from the bar and almost is bringing his body somewhat down on that second to last step and then that last step is all away and upward running.  Smooth, no giant gather, all just stepping him into the air and riding the flop the way he worked through it.  Back to the practice pit for me to see if I can fix those last couple steps.   

Hopefully discovered what’s missing, Peace Kurt


December 22nd, Visit to the trainer

Well the anxiety is building.  I am waiting for the trainer outside while she is working on another guy.  My anxiety went way up when she was looking at the guy in front of me and told him he may have torn his ACL and that he needed to go to the doctor and have it looked at.  Ok, now I am freaking out.  All I could think was that is me, I am next, this is some awful sign.  So I go in and she looks at my knee and tells me that I am all out of whack, my body is jacked up from my last lifting, that I had put quite a bit of weight on to do some heavier lifting.  So she said I needed to rest and take the holiday off and all should be well.  Ok, now that wasn’t so bad.  And a little time off around the holidays is good.   

Maybe not so bad, Peace Kurt


December 21st, Jump day all went wrong

Well today was a jump day, and it was awful.  Went into the practice feeling good.  I did a med ball warm up and some running to loosen up and then did some run throughs.  The run throughs felt pretty good.  After that we did some box jumps, which I felt very good on.  Ups are pretty good right now.  I need to stop thinking about heights though and worry about technique.  Went to do some scissor jumps and was so out of sync I wasn’t sure what was up.  So did a couple of full approach scissors, first one was bad, second one I ended up with an entirely too long last step and tweaked my knee.  I was done for the day with huge concern I may have screwed up my knee.

I sent a txt msg to the trainer that works with me and she said she had time to see me in the morning.  So I drove home stressed about my knee and wondering if I hadn’t just ruined my season.   

Bad day jumping, hopefully all will be well, Peace Kurt


December 18th, Warm-up and Med balls

Today was just a good warm-up and med ball workout, just the same as what I have done in the past. 

Getting close to the Holidays, gotta keep focused, Peace Kurt


December 17th, Jumping and Weights

I did a jump workout today with one of my workout partners.  He is jumping very well right now.  I wish I could say the same.  My transition seems slow for what I want, but my coach is telling me it is ok.  I am just very slow, and trying to use way too much power to jump.  I worked on 3, 4 and 6 step approaches today.  I finally started to feel good towards the end of practice.  I was finally starting to actually run on my curve and carry it into my jump.  I know my strength is great right now because box jumps for me have been going great!!!  Time, time, time, I know I have to be patient and it will all come.

Went to the weight room, which was a visiting weight room, not my normal facility.  The lift took way too long today.  My workout from start to finish was nearly 4 hours.  I don’t do anything for 4 hours anymore.  It was a good workout, but lasted way too long for my liking.  It is harder when you aren’t at your home facility, so I am sure that is what the problem was. 

Good workout, just too long, Peace Kurt


December 15th, Speed Plyo Circuit, Running & Weights

Great day at the track.  I did a speed plyo circuit that that consisted of sprint drills, Rovelto progression and power plyos.  It was a bit cold but, the circuit felt great.  After that I ran some banana hurdles spaced at 5, 6 then 7 feet. Strides are feeling good now.  Speed seems to be coming every day.  After those I hit the weight room and did my day 1 lift.  Overhead squats, power cleans, front squats, ½ squats on incline, Hamstring curls, bench press, biceps & triceps and ab work.  All in all a pretty good workout.  I left feeling good and strong.

Good workout day, Peace Kurt


December 14th, Running on the Track

I only ran today on the track.  Not a bad running workout.  Today I ran a 150m, 100m, 80m, 60m, 40m, 60m 80m, 100m and 150m.

Good strong running, Peace Kurt


December 13th, Med balls, Stadiums and Weights

Today’s workout was Med balls toss, Sideways stadiums and Weights. Good workout. Good lift today I did power cleans, back squats, RDLs, Lateral lunges and Abs.

Good workout day, Peace Kurt


December 11th, Good Warm-up and Med balls

Friday evening needing a good warm-up and some stretching plus a med ball workout.  The Med ball circuit was the normal one I do. It seems a bit tedious, but I can really feel the effects of what they are doing for me. I really could tell when I jumped on Wednesday that my core feels so much stronger and I can feel that when I get into that jump position the benefits of all the squats and med ball throws are really kicking in now. The med ball toss tonight 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. 

Another day in the books, Peace Kurt


December 10th, High Jump and Weights

This had to have been one of the longest practices that I have ever had.  It ended up lasting over four and a half hours. That is way too long for an old man to be working out without nearly passing out. Really it was a good workout, it just lasted way too long. Part of it is when I get together with another jumper that I haven’t seen for a while we probably talk way more than we should, plus it was at a different weight facility so there weren’t as many weights that we could jump in and each do some of the same things at the same time.

The jump workout was really my 2nd time out this season on an indoor track. We did a good warm-up then did a little running to get the legs firing. Box jumps were good. I can feel the strength on those now. I still have to get the idea of heights out of my head when I am doing them. That is so hard, it is mechanics and nothing to do with heights, but once you start it is all about what the heights are. It was successful though. 2 – 3 step jumps were next. I have a hard time with the 2 step jump so I have added the additional step in, but by the time I finished I felt much better. I still don’t have the quickness off the ground that I need, but it is getting better. Went to 4 step and half approaches. The half approaches were a train wreck to begin with. I did get better though. It is still about that quickness off the ground. I started really working on only 1 or 2 things now to keep a focus, otherwise I will be no better than last year. I am working on eliminating my gather on my last 2 steps. I have always had a horrible habit of big gather long last step, it all comes from my straddle and western roll days back in Jr. High School. I still did it through college, but my speed was such that I could do it. Now I want to go back to that deep long last stride with that huge gather and it kills my speed. I end up with a big pop, but I go up and right back down. So to eliminate that I have been concentrating on using my running motion with my arms all the way into the air. When I do this it is amazing, I stay away from the bar I go up into the air fast, the only thing I need to work on is that big pop.  It will come though, just getting adjusted to the style.

Good workout day (TOO LONG THOUGH), Peace Kurt


December 8th, Power Plyo Circuit and Weights

It is an awful day in Indianapolis.  It is raining, windy and cold, all the great recipe for going out on the football field and doing power plyos.  The circuit was sprint drills, timed jumps and power bounding.  This is the same power plyo circuit I have done in the past, 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. Now off to the weight room for the start of a new cycle in my lifting.

The weights really are much the same as I have been doing in the past, the change has really come as now doing a lighter set with more lifts in it, and then 1 or 2 heavy lifts in a set to finish the whole set. The lifts today were Overhead squats, Power Cleans, Front Squats, ½ Squats, Hamstring Curls, Bench Press, Lat pulls, Chest butterfly, biceps, triceps and Abs.

Good day of practice, jumping on Thursday, Peace Kurt


December 7th, Track day

Outside track day.  I always love the running workouts anymore.  Today I ran a 150m, 100m, 80m, 60m, 40m, 60m 80m, 100m and 150m.  No clock on myself yet.  I was still working on good powerful stride mixed with what feels like speed.  It is time to bring out the watch though.  I need to get my speed.  All in good time, but I have a meet in January and it is coming quick.  I will probably jump from a half approach, but I would still like to have a respectable height.

Go to the weight room tomorrow, Peace Kurt


December 5th, Hills and Weights

A few days away from blogging.  It was a very busy week, with family, work and working out.  Back to my blog though, feels good to write down what I’ve been doing. 

So I wrote about the cold from the other day, but it really hits hard when you are standing in the wide open after running a the large hill getting my breath and looking out over the park from atop the large sledding hill that I use to do my hill running.  It is a sunny day, but the temperature is 30 degrees outside.  I have a couple of layers on for working out outdoors, so I really am not cold anywhere but my face.  I don’t stop very often to look at the park where I run, but today I stop for the moment and look at how all the leaves are gone, I see a couple of runners go by on the running trail way down at the bottom of the hill, and a couple people have brought their dogs to the park to run in the wide open spaces. This is a great park to workout in because it is huge.  It was once an army base built for World War II training, and a place to house and train many of the US troops before leaving for overseas.  The park holds a little bit of sentiment to me anyway because my Grandfather did most of the masonry work on the buildings at the Fort.  So running there building myself up means more than just a hill, it is a part of me and my heritage.  With that the hills still kicked my butt. 3 runs, 5 alt leg bounds, 2 double leg hops and 2 final runs up the hills. Even though they kicked my butt, it was still a great workout.  Back over to the weight room

The weight room was important for me today.  This is my first day of cleans since I was told I wasn’t doing them well. The weights I did today were power cleans, back squats, RDLs, Lateral lunges and Abs.  I did the power cleans towards the mirrors today.  I usually do them the other way, but now I know it is important to make sure I see what I look like while doing them.  Proper positioning, critical.  I was able to do them much better than before.  I decreased weight today for better mechanics and it was a great lifting day.  I got much more out of this then many of my past weight lifting days. 

I am now heading into a new phase of lifting.  The type of lifts are the same, but the sets will be changing.  My coach changed things up after watching how I lifted and talking with me on Monday.  He is prepping me to really hit the jumping so I get my speed back while maintaining my power.

Great day!!! Peace, Kurt


December 4th, High Jump Warm-up and Med balls

Friday evening needing a good warm-up and some stretching plus a med ball workout.  I went to see the trainer the other day because I was having a little pain in my jump knee.  My biggest fear is tendonitis.  The trainer that works with me said that my knee actually was pretty good.  She had me do a lot of stretching, and rolled on a foam roller on the floor for a while on the outside of my leg to loosen up my muscle.  Wow, that hurt so bad, but it made my knee feel so much better.  Turns out I need to do more work on my inside of my quads.  They are weaker than the outside part of my quads and are causing the pain in my knee.  So I am going to start doing more lateral lunges and more stretching on my quads and hamstrings.  I do have to say though, my knee feels much better now, and my mind is much more at ease that I know how to make it feel better and what to do to fix it.

Another day in the books, Peace Kurt


December 3rd, An evening run

For a day of active recovery I did a 2 mile run in the evening.  It was a great run because people have started putting out their Christmas lights so running in the dark is much more fun when you can look at all the new landscape.  What was all normal to look at before is now all lit up.  Funny how easy a run can be when something as distracting as Christmas lights can change what you normally look at. 

A good recovery day, Peace Kurt


December 2nd , Med balls and Weights

It is now December and that means cold weather.  To this point we have been pretty lucky with how warm it has been, but today is a different story.  The cold is really starting to hit Indiana, and the cold doesn’t just come by itself it is also here with rain.  Today I need to do a Med ball circuit and lift, so I put on a rain suit and hit the football field.  What a horrible day, but it made me get through the workout quicker outside that is for sure. I did the Med ball circuit which consisted of 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.  Now off to the warmth of the weight room indoors.

The weight room was bears, snatch, single leg step ups, push jerk split legs, incline db bench press, back pulls, shoulder lifts, biceps and triceps and finishing with abs.  Now time to head for home and warm up.

Until next time, Peace Kurt


December 1st, Banana Hurdles

I needed to throw more speed in my workouts now.  Time to start the speed transition, the power has been working well, and I am starting to feel the speed more each time I run.  So instead of just a run today I used the banana hurdles to get more consistency in my strides.  So using 8 banana hurdles on the football field I started at 6 feet apart.  I did 5 run throughs at 6 feet, then 5 run throughs at 7 feet and then 8 run throughs at 8 feet.  I really needed to do more work at the lesser distance, so next time I will add 5 at 5 feet for that quickness.  The 8 feet distance was interesting because last year when I was doing these when I would go to the 8 feet I had problems finishing the 8 hurdles.  So now that stride length feels much more comfortable, so I believe it is now because my bounds are starting to lengthen also.  This workout with a good warm-up was all that I did today.

Good workout today, Peace Kurt


November 30th, Stadiums and Weights

Back after a long weekend, and really a long week of not too much heavy work.  I was able to jump last week which was what I thought at first somewhat of a letdown.  But after talking with my coach and a little sole searching, but mainly talking to my coach, it actually was a good workout.  All the things I was doing wrong is because of all the things I have done correctly during my fall workouts.  I am coming back to jump, which means I have to learn how to do this all over again.  My mind remembers when I was 2.15 jumper and it still thinks it can do that at times.  My body last summer was only a 1.84 jumper, so now I have to catch both up together.  I am building my body to try and catch up more to what my mind remembers.  It is taking a lot of work, but there is a happy median that I am looking for now at 47.  Don’t believe for one minute that I think I could ever jump 2.15 again, but I do believe I can do better than 1.84.  Coming back to jump, rebuilding everything body, mind and soul.

It was a good day.  My coach was able to meet with me to start working on my next phase of workouts.  He was able to workout with me which is always nice.  Last year I had two workout partners, and this year workouts are by myself.  We all have too much going on and we all have different schedules.  Anyway working out with someone else was great.  We did sideways stadiums and a total of 6 complete ones.

We next went to the weight room.  It was great.  Finally having someone to watch my progress and tell me where I have been breaking down and not lifting correctly.  No matter what when I lift by myself, I think I am lifting properly and I my not be.  Cutting corners is not good, but easy to do when by yourself.  My squats are going great, all great positioning, all great form, but my Cleans had much to be desired.  Today I did Overhead squats, Hang Cleans, Front Squats, ½ Squats, Hamstring Curls, Bench Press, Lat pulls, Chest butterfly, biceps, triceps and Abs.  With all that most everything was good, but the cleans were a train wreck.  But all is not lost because I can do my squats perfect, so I just need to concentrate and drop a little of the weight on the cleans and really pay attention in the mirrors how the cleans look.  I will really put this to the test the coming Saturday, I have power cleans and that will be the best place to see how I do.

Have a great day, Kurt


November 28th, Track workout

My big theme for the Thanksgiving weekend was recovery.  And recover I did.  I did do a complete high jump warm-up on Wednesday the 25th, but then I took a couple days off.  I stepped completely out of the weight room for the weekend so recover from what was a well deserved recovery time.  I feel much better that I stayed away for a few days.  Tonight I am suppose to meet with my coach again to review my next phase of workouts and probably bring my head back into jumping since I thought I had done so poorly last Tuesday.  In actuality I don’t think I did that bad, I just had some wild expectations I guess that I was going to come out and have some crazy hops and be like I was 18 again.  Well that didn’t happen.  I am happy with my progress though. 

I do feel good.  I ran a track workout on Saturday.  The workout consisted of a good warm-up and then hurdle circuit.  I did a set of 5 hurdle hops.  Once through with them far enough apart to do a double hop and then over.  Next I did 5 continuous hops over 5 hurdles, 5 times.  I ran 5 150s after that, and then completed the workout with another set of 5 hurdle hops.  The workout felt good and I was pretty happy with the way I felt afterwards.  I was a bit sluggish when I ran the 150s, but after all the turkey I consumed over the holiday that doesn’t surprise me at all. 

Next phase getting ready to start, I look forward to new things and now transitioning into jumping.

Have a great day, Kurt


November 24th, Jump jump jump

I finally jumped again.  It has been since August with lots of buildup, but I finally got to jump.  We warmed up with a hurdle circuit, then went to S-runs on the track. Once we finished those we pulled the pit out and did circle runs each way finishing 4 of those. Next did some full approaches that felt pretty good, I was really slow but just didn’t realize it yet.  Went to the box drills that actually I felt very strong and my ups were pretty good.  Keeping up with the other guys that are much younger than I was, but then I just bowed out to make sure I didn’t do anything stupid. We are now ready to jump, we did full approach scissors, 2 step and 4 step jumps.  The scissors were a complete bomb for me.  I fell completely apart.  I had no speed what so ever running my approach. But I continued the drill, and never got it corrected.  That was disappointing to say the least.  I had to let the other guys move forward, cause I was holding them back and just mad at myself.  We then went to 2 step jumps.  Now this is a drill that I have never been good at, even in college I was awful.  And to keep with my past, I was awful again.  I need to get this down though, very critical for me to get up fast.  And there was the word that was missing from my entire workout… FAST.  I was so slow, I would have been a good straddle jumper with this power and slowness, but in the case of being a flopper, not so good.  But we moved to the 4 step jumps and it came together much quicker.  I needed those extra 2 steps and the pop started to come back.

So looking at the entire workout I now remember why during the summer I was working so hard on speed and quickness through my curve.  It all came out very fast to me what I need to work on with my jump.  Not the easiest of transition yet because of all the slow deep lifting that I have been doing, but I can feel how it has helped me so much from last year.  All in all when I walked off the track it was huge disappointment, but when I started thinking about the whole workout it was actually good.  If I would have come out of the gates with everything working well I would think that there is nothing really to work on.  In my case I have plenty to work on and will get to start to build success again.  When it comes too easy we take it for granted.  When you work hard for it you appreciate it more.  And trust me at 47 there is a lot of appreciation daily for what I am doing.  Some may not see the satisfaction or might not understand, but stand in my shoes and every day that I can still walk on the track is a blessing, because it is doing something that I love, not what someone else loves, what I love to do….. Jump!!!

When I am giving Thanks for this Thanksgiving, the givens are my wife, my children, my health, my job… but the one that is mine and no one elses, Jumping…

Happy Thanksgiving, Peace, Kurt


November 23rd, Med balls and track work

So another evening of walking onto a dark track. I am starting to get use to it, but it gets really cold in the dark. I did a normal warm-up and then did a med ball toss workout. I really didn’t like these workouts when I first started them. Really it was because I had no real focus for the workout. Now that I understand it is all about positioning of my leg when I bend down and using my power from my legs, core and into my arms for those throws it makes a huge difference. It also makes a huge difference on the height and distance when they all fire together. I guess that is why I like it so much now, because I can see an immediate response when it is done correctly. Now there are really 4 different throws that I do in this workout. I have done this workout before in my blog, but I like touching on it again because this is one of those workouts that can slip away because it doesn’t seem important, but I have found this to make so much better as using my core to jump. So the throws that I do are forward throw (from squat position), backward throw (from squat position), hop into backward throw and same in forward underhand from squat position, sideways obligue toss, right and left and finally the 3 step penultimate push-jump pass left and right.  I do all those 12 times for each side.

Did a small running workout tonight. 6 150s working on strong stride and speed.

This was a great workout today, and tomorrow is a jump workout can’t wait, Peace, Kurt


November 21st, Hills and Weights

A beautiful Saturday, sun shining and warm on November 21st, amazing. It is such a nice day that I am going to run hills. So the hills were as good as always. They kicked my butt as usual. 3 runs, 5 alt leg bounds, 2 double leg hops and 2 final runs up the hills. I think I am more tired because I did a dunk workout the day before.

Today the weight workout was a good one. I was able to increase weights today again. The difference today I feel like I was able to move them up more than I have in the past, especially on my front squats and RDLs. My theory is that I have been missing one part in my lifting that I have to go after, and that is maxing. I have been so concerned during my lifting that each lift is correct from a positioning standpoint that I may have not been putting enough weight on. I am hoping to change that now moving forward. That being said though, I do feel stronger than ever, and my core is in great shape. The weights I did today were power cleans, back squats, RDLs, Lateral lunges and Abs.      

Good workout today, Peace, Kurt


November 20th, Dunk workout

A dunk workout.  I have done one dunk workout this season so far, but I kept it light so I wouldn’t do anything stupid. As I told you before, I got carried away last year and got into a dunk contest with the other guys that I workout with and I can say I was holding my own until my last dunk that was supposed to be some great spectacle, and it was.  A spectacular failure with injury, so Kurt has learned his lesson.  Too much riding on this season to do something stupid.  But I still had a good time dunking in the gym.  I came in and the high school team was finishing up practice and I went ahead and warmed up. Now these high school guys do have some ups and they also have about 4 to 6 inches on me in the height department, plus they have huge hands that can easily palm a basketball.  I have to use a smaller ball because I have smaller hands and the dunking is of no use to me if I can’t grab the ball.  So I start off a little slow, and the high school guys start dunking also on another rim, I am sure to make sure they can show me that I suck. And they were right at first. So I thought I would just do my normal dunks first and go off each leg and then both legs to continue the whole balance idea. So I did 5 from the left, 5 from the right and 5 from in front off both legs. Then I did 5 straight on double leg, straight on right leg take off, 5 straight on left leg. Last drill I did was standing under the rim just jumping straight up. Finally I was able to touch the rim from flat footed. Now most of the jumpers I know can do this without any problem, and most of them can even dunk like that. I on the other had have never been able to do it even when I was in college. I always had to rely on my running to the bucket and then I could get great big hops. So I believe my strength training is really working well. Now I decided that I still had some good jumping left in me so I decided that I would go ahead and try some regular dunks, but really concentrate on driving my knee upward and holding it as long as I could.  This turned out to be the best part of the entire drill, cause I started really throwing the ball down. With that then I had to start coming from the corner of the court under the basket and do a 180 throw down on the opposite side of the rim.  Did that several times and then the high school guys, who could barely put a dunk down straight on, stopped their workout.  So for a minute there I felt pretty good about myself and my ups again. So with all that big headedness, I should probably say that really practice was over and the coach probably kicked them out of the gym before they did something stupid.  But really the better part of the workout was that I think my hops are back, and I am ready to hit the high jump runway again.   

Fun workout, makes you want to come back and do more… Peace, Kurt


November 18th, Hurdle and Jump rope circuit, plus Weights

Today, nothing special for a workout.  Hurdle circuit and Jump rope circuit. That being said, the not so special workouts are the ones that build on the little things. My coach told me that doing all the little things is what ends up making you a better jumper and finishing on top. Something that I am sure if I look back on that shortcuts were much easier and always a part of my daily routine.

The weight room was bears, snatch, single leg step ups, push jerk split legs, incline db bench press, back pulls, shoulder lifts, biceps and triceps and finishing with abs. 

Strong day, tomorrow should be fun… Peace, Kurt


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.  In the 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 7th 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 12th, Hotel, lifting without weights… More simulation

So more of the same from the 9th 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 10th and 11th

Well the 10th 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 10th was a recovery day.  Recovery from driving stress.

The 11th 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 3rd, 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. 2nd, 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 31st, 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 28th

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 27th

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 26th 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 24th 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 23rd 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 22nd

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 20th

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 19th 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

 

 

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