I like that song actually.
So no athletes no teams?
And your times?
lol this forum is funny az shit…
Just watching sum walter dix videos, check out that forward lean… does that also mean he needs a stronger PC chain that fired correctly ?
I dont know man. Im trying to figure out what a jabberwalki is on VH1. I mean I know they can dance, I just don’t get where they came up with that name.
My mistake celebrity rehab is on VH1 and that crazy dance show is on MTV.
Yea no answer, thats what I thought.
Yeah just like last the time right. Go to sleep little child.
(cant waste my time here)
Dude I am just saying if your messin with all these good people and teams just say who.
If you dont want to say what your runnin now thats fine I already know.
dr sprint, until you name athletes and such you’ve worked with, your claims arent accepted, not to say what you say is all wrong, but you get the idea.
Alright I played with the block settings a bit and did alot of activation stuff for warmup then did more 10m starts.
http://www.youtube.com/watch?v=27MrIlw6UDE
Is this any better ? I should have raised my ass more, ill keep playing with the settings.
I will keep working on the start hopefully a correct start will lead to a better top speed too…
This 10m is slower than wednesday’s ones, but i guess thats because im using weaker muscles… they will learn to fire over time i hope.
btw that wind noise was a massive headwind… maybe thats the reason its slower than before.
Two things.
One I think that running the fastest first 10m isnt all 100% of the deal, you want the fastest start, but you also want to run it the best way to suit a 100m. If you understand Maurice Greene/John Smith’s theory of running a 100m, you’ll know what I mean.
Second, headwind? Cant you just g down the straightaway and have a tailwind instead? I’ve always changed my place on the track to always have a tailwind, obviously for long part of the year being indoors in Canada, its 0 wind.
of course theres some tactics involved but im not at the level where i can delay my start i think… that will ruin my race.
also i couldnt be bothered with the measurements again so i just ran…
No no dont ever delay your start :eek:
Starting should be as fast as possible, not hard but fast.
Charlie: “starting is the opposite of sex, not hard but fast.”
I agree you’re not at the level to be really playing with your race to the pont where you have your drive phase delayed and hit top speed later to be better at the end, (John Smith’s strategy).
You just dont want to hit top speed so early and deccelerate immensly towards the end, unless you have the 200/400 type endurance.
Yea, thanks man… but is that start a lil better ? even a tiny bit ? did 30m warmup and activation before that so it should show improvement… over the course of few months it should be good
Impossible to really tell if the start is better because one of the most glaring flaws wasn’t addressed (low butt). You may again want to get your hands closer in instead of all the way out to the ends of the lane and take off the mp3 player!!! Again though, you need to worry about the other 50m/90m of your races right now!
Silencer,
do you own this product?
http://www.charliefrancis.com/store/scripts/prodView.asp?idproduct=30
I am worrying it’s just the 10’s that im actually filming for this forum lol:)
next time ill pay more attention to the butt and closer hands, why the heck not… i think it is off (mp3) if not then this was just 1 set… i trained without it today.
The same things that will allow me to start lower will also allow me to increase my stride and lower my contact times… its all PC chain stuff… and if i do my first 30 in over 4.1 seconds the rest of the race will be shit anyway… not that i dont work on SE or top speed … but u get my point
ill work on the things u said though next time- about the butt, it feels like the higher i raise it, the longer it takes me to clear the blocks… u actually have to use the hamstring and butt real hard and its just not comfortable for me so i keep it down … that another problem i guess.
nope john i dont have any CF vids…
They are a worthwhile investment. That one has a large section on starts.
I’m not one of those criticising you, but you got some of the block stuff from me, so I’m going to give you the rest of the story. What follows is more or less drive phase by the numbers, as you would get if actually went to workouts with John Smith.
John Smith actually does accelerations with a starters pistol and has someone taking (hand) times. The times seen when I’ve been there have been in the 1.6h range rounded up, so I don’t think your numbers are that bad. But one of the things you get from drive phase is that you’re able to stay low and accelerate longer, and you reach a higher top speed because of the longer acceleration, so if you come up quicker than your strength level would otherwise require, you won’t really see it at 10 meters; You’ll see it at 50-60 with a lower MaxV. So, as I’m sure JS would tell you, concentrate on form more than just actual numbers.
Also about the weights. I’m the same size as Asafa and quite a bit stronger than the HSI guys I’ve been to workouts with. I normally do 3X15X225 bench during comp without wanting to stress my CNS too much, while HSI guys I’ve seen are more like maxing out at 5X5 at about the same weight; Similiar differences with squats. But we all do the drive phase as Smith says. So take all that westside stuff with a grain of salt if you want to sprint. Listen to Charlie instead. How long you can stay down and accelerate is likely linked to your explosive power, but just doing the drive phase is just about settings, form, cues, and practice.
BLOCKS
Settings are 2 footlengths plus width of 2 fingers to the first block, and 3 footlengths plus width of 1 finger to the second block.
Pad angle setting is 1 notch up from minimum angle for both blocks.
ARMS AND FIRST MOVEMENT
I do everything Charlie says, including hands at maximum width and back foot high on back block to get the butt up more and increase block pressure. HSI sprinters are mostly little guys. They don’t have hands at maximum width, but some bend elbows a bit. The whole thing is about getting your butt up and your shoulders low, assuming you have the power to use a departure angle that low.
In the first movement Charlie emphasizes quickness while Smith emphasizes power. You should only take one key with you into the blocks, so either you key lifting the front hand per CF or you key the push from the lead leg like JS. I also key pulling the arm of the trail leg side back, and it appears that Asafa does the same thing. I’m not sure there’s any one right and wrong here; Just find what works best for you. But making sure that you pull the trail arm back is important to sweeping the ground and staying low out of the blocks.
MARKS, SET, and the Airplane
JS uses the airplane analogy to coming up slowly in the drive phase, and there are different keys for doing this once you clear the blocks. The way I do it is to control head position by controlling what I’m looking at.
In the mark position, I focus on a point that is about 4" in front of the line.
In the set position, I rock forward until I’m looking straight down at that point.
After the gun, I continue to look down the same way until I get to the first yellow track tic mark at 13-14 meters. During this point, I’m concentrating on pumping the arms (at 90 degrees), and driving hard with the legs.
Once I hit my mark, I concentrate on full extension, lifting the knees more, and I look just ahead of where my lead toe is striking the track (coming up slightly). I count to myself (probably quicker than full seconds since I’m running at high speed) “one-thousand-one, one-thousand-two…”
After “one-thousand-three,” I look at a point about 6 feet in front of me. “One-thousand-four…”
At “one-thousand-five” my head comes up, and I’m 50 meters down the track
How long you can stay down and continue to accelerate (you can find this with a stopwatch–stay down until it doesn’t work any more), and what keys you use to get an optimal “takeoff” are personal things, but this is one way of doing it.