Канал: Masters Decathlon

A bit more than a year out from my accident.

A bit more than a year out from my accident.

$My one year journey from compound fracture to running.$

My one year journey from compound fracture to running.

465 lbs (210kg) half squats.

465 lbs (210kg) half squats.

Explosive exercises to activate the fast twitch muscle fibers.

Explosive exercises to activate the fast twitch muscle fibers.

Medball for dynamic strength

Medball for dynamic strength

Squats as base training 5x225 lbs.

Squats as base training 5x225 lbs.

Jumping 50” (1.27m) hurdles. High jump training.

Jumping 50” (1.27m) hurdles. High jump training.

Hurdles from blocks. Find the rhythm and put the feet down in between the hurdles.

Hurdles from blocks. Find the rhythm and put the feet down in between the hurdles.

High jump from my first competition in more than 2 years.

High jump from my first competition in more than 2 years.

Long jump from first competition in more than 2 years. I used a 12 step approach (85 feet).

Long jump from first competition in more than 2 years. I used a 12 step approach (85 feet).

Flying 30m (3.36).

Flying 30m (3.36).

51 inch (1.30m) hurdle jump.

51 inch (1.30m) hurdle jump.

Hurdle walk. Working on hip mobility and strength.

Hurdle walk. Working on hip mobility and strength.

36 inch hurdles 94 inches apart.

36 inch hurdles 94 inches apart.

Scissor jumping 1.62m (5’4”) for a soon to be 50 year old is not bad.

Scissor jumping 1.62m (5’4”) for a soon to be 50 year old is not bad.

Decathlon gym training is usually very versatile. This is one of many workouts I do.

Decathlon gym training is usually very versatile. This is one of many workouts I do.

Standing triple jump 28’9 (8.65m).

Standing triple jump 28’9 (8.65m).

How to kick an 8 foot ceiling. The beam is at 8”, and just wanted to see if I could do it.

How to kick an 8 foot ceiling. The beam is at 8”, and just wanted to see if I could do it.

Trying out a new approach in the long jump.

Trying out a new approach in the long jump.

Some short approach pole vaulting. The low bar is at 11’6”, (3.50m).

Some short approach pole vaulting. The low bar is at 11’6”, (3.50m).

First high jump in almost 2 years 5’7” (1.70m).

First high jump in almost 2 years 5’7” (1.70m).

415 lbs half squats.

415 lbs half squats.

Here is a dynamic ab workout for all types of athletes.

Here is a dynamic ab workout for all types of athletes.

Long jumped over 20’ (6m) from a 12 step approach.

Long jumped over 20’ (6m) from a 12 step approach.

Combining weightlifting with plyometrics.

Combining weightlifting with plyometrics.

Combining plyometrics with sprinting.

Combining plyometrics with sprinting.

Jumping stairs as alternative training.

Jumping stairs as alternative training.

Jumping a 62 inch hurdle.

Jumping a 62 inch hurdle.

I finally got 101 inches (2.57m) from standing vertical jump. I must have failed 100 times before 😂

I finally got 101 inches (2.57m) from standing vertical jump. I must have failed 100 times before 😂

Jumping some 40 inch (101 cm) hurdles.

Jumping some 40 inch (101 cm) hurdles.

This is a great circuit workout from Ashton Eaton. I did 2 rounds of it, and it was just right.

This is a great circuit workout from Ashton Eaton. I did 2 rounds of it, and it was just right.

Deadlift 170 kg (375 lbs).

Deadlift 170 kg (375 lbs).

Speed bench press. 60 kg.

Speed bench press. 60 kg.

When you don’t have access to a real high jump pit, this will have to do. Scissor jumping 1.45m.

When you don’t have access to a real high jump pit, this will have to do. Scissor jumping 1.45m.

First long jump session of 2021.

First long jump session of 2021.

Hurdles on the driveway

Hurdles on the driveway

Dynamic strength training for speed athletes.

Dynamic strength training for speed athletes.

Step ups (225 lbs)

Step ups (225 lbs)

Hang clean 225 lbs (102 kg).

Hang clean 225 lbs (102 kg).

50 inch (1.27m) box jump.

50 inch (1.27m) box jump.

Finally, deadlift 400 lbs (181 kg).

Finally, deadlift 400 lbs (181 kg).

Vertical jumping for power output.

Vertical jumping for power output.

Back to lifting heavy again. Squats 315 lbs.

Back to lifting heavy again. Squats 315 lbs.

October 14, 2018

October 14, 2018

Overhead squats

Overhead squats

A montage of the M45 Decathlon at the World Masters Championships in Malaga 2018.

A montage of the M45 Decathlon at the World Masters Championships in Malaga 2018.

Pole vault practice at 4m

Pole vault practice at 4m

Vertical jump test 27.9 inches (70 cm).

Vertical jump test 27.9 inches (70 cm).

Hurdle jumps with quick ground contact

Hurdle jumps with quick ground contact

Long jump practice

Long jump practice

Sprinting (flying 30m in 3.15)

Sprinting (flying 30m in 3.15)

Hurdle training from blocks

Hurdle training from blocks

Discus training

Discus training

Working on my block starts

Working on my block starts

Bounding from a 4 step approach

Bounding from a 4 step approach

Gymnastics for pole vaulting

Gymnastics for pole vaulting

Weight training, snatches 155 lbs (70kg).

Weight training, snatches 155 lbs (70kg).

Shot put training

Shot put training

Consecutive box jumps

Consecutive box jumps

One legged box jumps.

One legged box jumps.

Short approach javelin (47m).

Short approach javelin (47m).

Pole vault 4m from 10 steps in flats.

Pole vault 4m from 10 steps in flats.

This is what training for a Decathlon can be like.

This is what training for a Decathlon can be like.

Long jump 20’3” (6.18m) from 12 steps with a bit over the board.

Long jump 20’3” (6.18m) from 12 steps with a bit over the board.

Explosive power jumps

Explosive power jumps

Pole vault drill

Pole vault drill

Hurdles

Hurdles

Hurdle jumps 42” (107 cm)

Hurdle jumps 42” (107 cm)

Explosive hamstring exercise

Explosive hamstring exercise

Squat jumps 115 lbs (52 kg)

Squat jumps 115 lbs (52 kg)

Hang cleans 225 lbs (101 kg).

Hang cleans 225 lbs (101 kg).

Different form of high jump training

Different form of high jump training

Box jump 50” (127cm)

Box jump 50” (127cm)

Block start in super slow motion

Block start in super slow motion

Hurdles (super slow motion)

Hurdles (super slow motion)

Squats 265 lbs (120kg)

Squats 265 lbs (120kg)

Hang cleans

Hang cleans

Hurdle coordination and hip flexibility

Hurdle coordination and hip flexibility

Hurdle drill (seen from the front)

Hurdle drill (seen from the front)

Jumping drill

Jumping drill

Jumping drill

Jumping drill

Hurdle jumps

Hurdle jumps

Hurdle drill

Hurdle drill

Hurdle drill

Hurdle drill

Bench press 6 rep 185 lbs

Bench press 6 rep 185 lbs

Hill sprints

Hill sprints

100m at the European emacs 2017 Masters Athletic Championships (12.28) +0.7.

100m at the European emacs 2017 Masters Athletic Championships (12.28) +0.7.

Long jump at the European Masters Athletic Championships 2017 (6.16m) -0.8.

Long jump at the European Masters Athletic Championships 2017 (6.16m) -0.8.

EMACS 2017. Shot put at the European Masters Athletic Championships 2017 Decathlon M45 (10.99m).

EMACS 2017. Shot put at the European Masters Athletic Championships 2017 Decathlon M45 (10.99m).

EMACS 2017. 400m at the European Masters Athletic Championships 2017 Decathlon M45 (57.19).

EMACS 2017. 400m at the European Masters Athletic Championships 2017 Decathlon M45 (57.19).

EMACS 2017. High jump at the European Masters Athletic Championships 2017 Decathlon M45 (1.82m).

EMACS 2017. High jump at the European Masters Athletic Championships 2017 Decathlon M45 (1.82m).

EMACS 2017. 110 mh at the Masters European Athletics Championships 2017 Decathlon M45 (16.07) -1.3.

EMACS 2017. 110 mh at the Masters European Athletics Championships 2017 Decathlon M45 (16.07) -1.3.

EMACS 2017. Discus at the European Masters Athletic Championships 2017 Decathlon M45 (36.70m).

EMACS 2017. Discus at the European Masters Athletic Championships 2017 Decathlon M45 (36.70m).

EMACS 2017. Pole vault at the European Masters Athletic Championships 2017 Decathlon M45 (3.80m).

EMACS 2017. Pole vault at the European Masters Athletic Championships 2017 Decathlon M45 (3.80m).

EMACS 2017. Javelin at the European Masters Athletic Championships 2017 Decathlon M45 (51.75m).

EMACS 2017. Javelin at the European Masters Athletic Championships 2017 Decathlon M45 (51.75m).

Celebrating finishing the decathlon at the Masters European Athletics Championships 2017.

Celebrating finishing the decathlon at the Masters European Athletics Championships 2017.

EMACS 2017 M45 Decathlon. The European Masters Championships 2017 video montage.

EMACS 2017 M45 Decathlon. The European Masters Championships 2017 video montage.

Finally sub 12 seconds (11.83) in the 100m.

Finally sub 12 seconds (11.83) in the 100m.

Competing in long jump at Los Gatos 21'4" (6.51m).

Competing in long jump at Los Gatos 21'4" (6.51m).

Discus 138,7" (42.24m). One of the best sessions I've had in a long time.

Discus 138,7" (42.24m). One of the best sessions I've had in a long time.

Standing 5-step, plyometrics 49'4" (15.01).

Standing 5-step, plyometrics 49'4" (15.01).

3.14 in the flying 30m with a bit of tailwind.

3.14 in the flying 30m with a bit of tailwind.

Standing long jump 10'1" (3.07m)

Standing long jump 10'1" (3.07m)

Hurdle jumps (3 feet high, or 91 cm).

Hurdle jumps (3 feet high, or 91 cm).

First hurdle race of the season 2017. 60mh (8.43 hand time) and a monster headwind.

First hurdle race of the season 2017. 60mh (8.43 hand time) and a monster headwind.

Working on the rhythm between the hurdles.

Working on the rhythm between the hurdles.

Hurdles is starting to feel better.

Hurdles is starting to feel better.

Explosive box jumps.

Explosive box jumps.

Working on some starts.

Working on some starts.

Sprinting.

Sprinting.

First competition of 2017. Discus 38.75m, long jump 6.06m (-1.0), shot put 12.14m, javelin 50.22m.

First competition of 2017. Discus 38.75m, long jump 6.06m (-1.0), shot put 12.14m, javelin 50.22m.

Trying to find a good rhythm between the hurdles.

Trying to find a good rhythm between the hurdles.

Shot put 12.50m.

Shot put 12.50m.

Pole vault 13'5" (4.10m). Not the best technique, but good consistency.

Pole vault 13'5" (4.10m). Not the best technique, but good consistency.

Scissor jumping 5'3" (1.61m).

Scissor jumping 5'3" (1.61m).

Standing vertical jump of 8'5" (2.55m), or 27" (64cm) above my head.

Standing vertical jump of 8'5" (2.55m), or 27" (64cm) above my head.

Javelin from a short approach (47m).

Javelin from a short approach (47m).

Block starts. Still come up too fast.

Block starts. Still come up too fast.

Running technique.

Running technique.

Long jump from 12 steps. 6.40m measured from the board.

Long jump from 12 steps. 6.40m measured from the board.

High jump from 3 steps.

High jump from 3 steps.

Standing high jump. 1.45m.

Standing high jump. 1.45m.

Standing long jump 9'10", 2.99m

Standing long jump 9'10", 2.99m

Discus is starting to feel really good. 136'1", 41.48m

Discus is starting to feel really good. 136'1", 41.48m

Standing javelin throw 128'8, 39.24m

Standing javelin throw 128'8, 39.24m

Handstand. Having fun with some "alternative training".

Handstand. Having fun with some "alternative training".

Half squats at 415 lbs (188 kg). A bit unstable, but i got it up.

Half squats at 415 lbs (188 kg). A bit unstable, but i got it up.

After 305 lbs (138 kg) in the squats it was all light and fun.

After 305 lbs (138 kg) in the squats it was all light and fun.

Block starts from a different angle.

Block starts from a different angle.

Block starts.

Block starts.

Standing 3-step (28'5", 8.69m). 2017

Standing 3-step (28'5", 8.69m). 2017

Deadlift 365 lbs, 165 kg. 2017

Deadlift 365 lbs, 165 kg. 2017

Hang cleans at (225 lbs, 102 kg).

Hang cleans at (225 lbs, 102 kg).

Long jump 20'1" (6.12m) from 12 steps. 2017

Long jump 20'1" (6.12m) from 12 steps. 2017

Shot put

Shot put

Discus.

Discus.

One legged bounding.

One legged bounding.

Bounding

Bounding

High jump training on 42" (1.07m) hurdles.

High jump training on 42" (1.07m) hurdles.

Medball workout

Medball workout

Miche Hoffer (M45) long jump (6.30m) at the Indoor Swedish Masters Championships IVSM 2017.

Miche Hoffer (M45) long jump (6.30m) at the Indoor Swedish Masters Championships IVSM 2017.

Masters record for me in the flying 30m (3.14).

Masters record for me in the flying 30m (3.14).

Bunny hops

Bunny hops

Long jump from 10 steps.

Long jump from 10 steps.

Explosive training 2017.

Explosive training 2017.

Hurdle training 2017.

Hurdle training 2017.

Standing long jump (2.94m).

Standing long jump (2.94m).

First warm day, time to take advantage.

First warm day, time to take advantage.

First pole vault practice of 2017.

First pole vault practice of 2017.

Spending some time in the gym to keep the tension in the muscles.

Spending some time in the gym to keep the tension in the muscles.

Miche Hoffer explosive training in January 2017.

Miche Hoffer explosive training in January 2017.

Miche Hoffer hurdle jumps.

Miche Hoffer hurdle jumps.

Miche Hoffer dunking at age 45, 2017.

Miche Hoffer dunking at age 45, 2017.

Miche Hoffer (M45) high jump (1.82m) at the indoor Swedish Masters Championships IVSM 2017.

Miche Hoffer (M45) high jump (1.82m) at the indoor Swedish Masters Championships IVSM 2017.

A year of training in review.

A year of training in review.

Miche Hoffer jumps a 52" box

Miche Hoffer jumps a 52" box

315 lb explosive half squats

315 lb explosive half squats

185 lb explosive bench press

185 lb explosive bench press

135 lb half squat jumps

135 lb half squat jumps

World Masters Championships 2015 M40 Decathlon Miche Hoffer

World Masters Championships 2015 M40 Decathlon Miche Hoffer

World Masters Championships 2015 M40 Decathlon Miche Hoffer

World Masters Championships 2015 M40 Decathlon Miche Hoffer

Miche Hoffer tee shot.

Miche Hoffer tee shot.

World Masters Championships 2015 M40 Decathlon

World Masters Championships 2015 M40 Decathlon

#hoppetförsuicidezero

#hoppetförsuicidezero

IMG 2096

Miche high jump 051214

Miche high jump 051214

February Fitness day 4

February Fitness day 4

February Fitness day 3

February Fitness day 3

February Fitness day 2

February Fitness day 2

February Fitness day1

February Fitness day1

Half Moon Bay Old course

Half Moon Bay Old course

Miche Hoffer front squats 255 lbs

Miche Hoffer front squats 255 lbs

Miche jumping a 50 inch box.

Miche jumping a 50 inch box.