sun july 4
4 min jog
stretch checks
3 build ups
body kinesthetics
marching a’s 2x60s
1 min jump rope
a. high pulls 5x8,6,4,4,4@175,185,190
a. bench 5x8,6,4,4,4@155,165,170
a. lat pull down (wide grip) 5x10,8,6,6,6@100,110,115
b. squat 4x8,6,4,4@260,270,275
b. rdl 3x10,8,8@135,145#
b. med ball throws 1x100@10
light stretch
notes:
-because of time constraints i had to cut my workout a couple sets short
but you have to be selective. bruce lee was not a sprinter. the hips are every bit of a part of the core as the abdominals are. Hips/low back/every layer of the abdominals/shoulders are all intricately involved in sprinting. (As are many other muscles that also need to be adressed in training)
It would be foolish to neglect training the core muscles. But, RaceRadio, i am confused at what you consider “core”. I feel like you are calling “core” just the abdominals and low back.
Like others have said, those areas definitely need to be adressed, but be careful with exercise selection. A sit up is an abdominal lift. As is a hanging leg raise or a crunch or a V-up or planche push ups. But what about maximal ab strength? Like a squat or deadlift? Or hip stability training? Or hip explosiveness … training with plyometrics?
I would consider all of that core training. Much more than developing the muscles of the abdomen.
I personally consider the core to be inner/outer abdominals, lower back & hip flexors. I don’t do crunches or sit-ups, I think there pretty useless.
McBride et al. 2006 found through a AVG IEMG (mV) study that bodyweight push-ups activated the RECTUS ABDOMINIS over 5x more than than a squat or deadlift @90% 1RM. (A basic push-up). It also activated the obliques more so too.
I have seen a lot of EMG studies concerning many different exercises for activating the abs/obliques & squats & deadlifts don’t come close to cutting it. Take for example the stomach vacuum. That exercise activated the transverse abdominis & multifidus (co-contraction) 8 fold over the squat for someones 1RM. Basic push-ups, basic planks, supermans etc all rated higher. Planche push ups, superman push-ups, L-sits are on the extreme end of activating the inner/outer core.
The core (specifically inner) is the generator to all powerful movements.
but how do they utilize the hips? (“Hips” as in: all of the muscles that attach the femur to the pelvis. ie: the upper muscles of the legs.)
I would consider them twice as important as the abdominals to sprint speed. They should be strengthened, conditioned and stretched. Exercises that develop these muscles: sprints, hills, squats, deadlifts, plyo metric jumping and bounding… as well as stretching and various sprint distances.
How do push up variations and relative strength for the abdominals correlate to the fastest sprinters? Bruce lee: strong core… speed? How about the track guys… do most all of them express strength in any areas of abdominal work? Is there any correlational study proving effectiveness of core training to improve sprint speed?
personally i look at core training for reps like cf likes for simply work volume purposes
but as far as strengthening the core it seems to me that its better to think of the body divided into the posterior chain, the anterior chain and the sides. the anterior chain is very important for front side mechanics, which many lower level athletes (eg. me) dont have very good of
much ab work can be made to activate the psoas and other hip muscles, and abs are definitely important, but like tempo they are really “chicken soup” work
i agree that all these exercises are more important to sprinting than, say, a crunch. but as far as strengthening abs, im not sure how effective a squat is because it is a posterior chain exercise so the abs act much more as a stabalizer
ive always felt that the core was what allows for a powerful movements as opposed to generating it. like in sprinting id have to say the legs are the generator but the core must be strong enough to stabalize to have good mechanics
mon july 5
warm up jog
stretch checks
fast grass tempo:
2x5x100@~15.5s
r: wb,3 min
depletion push ups 49,17,14
depletion pull ups (neutral grip) 16,7,6
curl 21@40
500 reps core
light stretch
tues july 6
pick up soccer
microstretching
notes:
-i just wanted to show a friend a flip throw, but today was really just an offday for me
The first muscles to contract during any movement of the arm and legs begins in the inner core muscles. The stronger the core, the higher the extremities can contract. Obviously you strengthen them as much or as little as you want.
Gymnasts & athletes have “well”? developed inner/outer cores (probably more so gymnasts). But they ain’t got nothing on many grandmaster martial artists.
There illegal.
Rory Delap will show how its supposed to be done from the throw in line.
are flip throws really illegal? under what rules? fifa? or all? and yeah, delaps a freak
http://en.wikipedia.org/wiki/Rory_Delap
Delap use to be Javelin champion.
The real record.
Rory Delap served as the inspiration for Danny Brooks, a PE teacher from West Yorkshire who currently holds the world record for the longest throw-in. Brooks teaches at Brooksbank School Sports College in Elland. The record currently stands at 49.78 metres (163 ft).
The flip throw-in could actually be legal, but its never seen in International, Premiership or European football, seems to be an American thing.
haha, i already read that article. but considering people can throw a ball while upright (like Delap) all the way to the box, it’s pretty much pointless to do the flip throw in a game because of how inaccurate it would tend to be
wed july 7
warm up jog
3 build ups (grass)
stretch checks
on track w/ spikes:
2 build ups to top speed r: 3 min
3x100m r: 5 min
stationary bike warm up
a. bb biceps curls 3x10,8,8@65,70
a. skull crushers 3x10,8,8@60,65
b. leg curls 3x10,8,8@130,140
b. bentover raise 3x12,10,10@17.5,20
b. pogo jumps 3x12,10,10@80,85#
b. 2 min abs (split)
light stretch
notes:
-i no its way too early for track work, but i am attending the cornell track camp this coming week so i wanted to get some running in with spikes and a little full speed work, i am taking a 3 day rest from major running because i am sure this racked my system
wed july 7 (afternoon)
2:30 erg warm up
a. reverse hypers 3x8,6,6@50,55#
a. med ball throws 2x100@12
some microstretching
notes:
-part of the facility i use will not be avaiable tomrrow morning so i did somewhat of a double session today
-my left ankle and left upper glute have felt tight so i did the microstretches that corresponded with them
thurs july 8
4 min jog
stretch checks
3 build ups
3 backflips
marching a’s for distance 3x100
a. clean 5x7,5,3,3,3@170,180,185
a. incline bench 5x10,8,6,6,6@130,135,145/150
a. seated high row 5x10,8,6,6,6@115,125,130
b. side cable pulldowns 3x12,10,10@30,35/30
b. human flag holds 3x1 each
b. quad flexes 2x12,10
light stretch
walked in cold ocean
Human flags are a crazy exercise, An ultimate for the targeted muscle group. I’m working upto these (8-10secs x 3-5 sets). The fastest guy I knew had these down for around 8-10secs (static) & there incredibly hard.
For the obliques, do you think there is anything better?.
honestly i feel the exercise much more up in the muscles surrounding my ribs as opposed to the obliques down by my hips
my best hold would maybe be for ~5 sec at this point then i begin to droop
i took today off and went to six flags, then tomorrow ill do some hiking and walking too but i am attending cornell university’s track & field camp from sunday afternoon thru thursday morning. they will run three work sessions each day and have a time trial at the end of the week
i would like to attend cornell for college and would love to run there, which means to walk on i would have to be running about a 11.00FAT 100m by tryouts
i am not expecting a great time at the time trial (considering itd be after a week of hard work and out of season), but would like to see myself run a time that the coaches would believe i have the potential to run there
i probably will not strictly record the workouts, but i will jot down the gist of the program or whatever they have us do
should be fun in the least