AdHoc Deep Breathing / Various Background Noise Activity Training

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101

Aug.24,2014(sunday)

Sprints/strides(highway cement slight incline)

-1x90m(stride walk-in easy accel), 1x60m(stride skip-in easy accel)(decline), 1x90m(stride skip-in easy accel), 1x60m(stride skip-in easy accel)(decline), 1x150m(stride skip-in easy accel), 1x60m(stride skip-in easy accel)(decline), 3x60m(stride skip-in accel), 1x90m(stride skip-in accel); reps at 0:00, 1:00, 2:00, 3:00, 5:00, 6:00, 7:30, 9:30, 11:30, 13:30mins into session

-1x80m(stride stand accel)(decline), 1x110m(stride stand accel)(decline), 2x80m(stride stand accel)(decline); reps at 21:30, 25:30, 30:30, 33:30mins.

-total forefoot volume: 1130m

Aug.25,2014(monday)

Sprints/strides(gravel stones/dirt slight incline-old abandoned non maintained horse track)

-1x60m(stride walk-in easy accel), 2x60m(stride skip-in easy accel)(decline), 1x60m(stride walk-in easy accel), 2x20m(Askip), 2x20m(Bskip), 1x90m(stride skip-in accel), 1x60m(stride skip-in accel), 2x20m(HK), 2x20m(SLR); reps at 0:00, 3:00, 6:00, 9:00, 11:00, 12:00, 13:00, 14:00, 17:00, 20:00, 21:00, 22:00, 23:00, 24:00mins

-1x40m(stride stand accel)(decline), 1x40m(stride stand accel), 1x50m(stride stand accel)(1.5m rate x2), 1x30m(stride stand accel)(1.5m rate x2), 1x60m(stride stand accel), 2x100m(stride stand accel); reps at 28:00, 30:30, 35:00, 43:00, 47:00, 1:17:00, 1:24:00mins.

-total forefoot volume: 970m

Aug.26,2024(tuesday)

Sprints/strides(gravel stones/dirt slight incline-horse track)

1x100m(stride walk-in easy accel), 2x100m(stride skip-in easy accel), 1x100m(stride stand accel), 1x400m(stride stand accel); reps at 0:00, 2:30, 3:00, 5:00, 8:00minutes into session.

-total forefoot volume: 800m

Aug.27,2014(wednesday)

Sprints/strides(gravel/dirt slight incline-horse track)

-4x50m(stride walk-in easy accel), 2x60m(stride skip-in easy accel), 2x20m(Askip), 2x20m(Bskip), 2x20m(HK), 2x20m(SLR), 2x50m(stride skip-in accel), 1x50m(stride stand accel), 1x60m(stride stand accel); reps at 0:00, 1:30, 3:00, 5:00, 7:00, 9:00, 10:00, 11:00, 12:00, 13:00, 14:00, 15:00, 16:00, 17:00, 24:00, 25:30, 28:30mins.

-1x50m(stride stand accel), 1x70m(stride stand accel), 1x180m(stride stand accel), 1x120m(stride stand accel); reps at 31:00, 44:00, 50:00, 1:02:00, 1:19:00mins.

-2x60m(stride skip-in accel), 1x70m(stride skip-in accel), 1x70m(stride stand accel), 1x50m(stride stand accel), 1x30m(stride stand accel), 1x100m(stride stand accel); reps at 2:12:00, 2:13:30, 2:15:00, 2:20:00, 2:39:00, 2:44:00, 3:00:00mins.

-total forefoot volume: 1550m

Aug.28,2014(thursday)

Sprints/strides(gravel/dirt slight incline-horse track)

-4x60m(stride walk-in easy accel), 1x60m(stride skip-in easy accel), 2x150m(stride skip-in easy accel), 1x100m(stride skip-in accel)(100bend), 1x100m(stride stand accel), 1x300m(stride stand accel(100bend-200straight); reps at 0:00, 1:30, 3:00, 4:30, 6:00, 16:00, 19:00, 23:00, 30:00, 45:00mins.

-total forefoot volume: 1100m

102

Trae williams100m-10.54
http://www.youtube.com/watch?v=wHqPcUb2Ugk

-this stocky lil dude(17 year old)seems to have an average stride frequency of 0.18-0.19secs per stride, depending on how you count his strides(knee raises or ground contacts).
-perhaps, just by basing off his max v portion of the race(he seems to hit 22steps in 4secs. somewhere mid race), which would give a ‘mid race max v frequency’ of 0.181secs per stride.
-To me, this is the first i’ve ever observed this fast a frequency through my 8 years of youtube 100m analyzing.

103

Yes, his stride frequency is insane. 54.5 strides for a 10.54s 100m race. That’s 5.17 strides per second. His technique is probably influenced by his rugby background.

104

I’ve just done some more informal analyzing, just by ‘tap pausing’ the 3 year old android smart phone. Id give him 39 strides in 7secs(from ground contact 14 to ground contact 53)…this even makes it into 0.1794 frequency

105

Deleted, as finished post is below.

106

He just ran 10.33 at the Australian youth championships but only came third! The winner, Jack Hale, would have broken the world record for 16 year-olds if it wasn’t for the 3.4 m/s tailwind. He ran 10.13. Second place was 10.18. Trae ran the fastest time at the world youth champs earlier this year (stumbled in the final thus missing out on gold and only getting bronze), and now he was third at Australian nationals and 0.2s behind the winner.

A fourteen year-old ran 10.57, which would also have been a world record if the wind hadn’t been a tiny bit too strong (2.2 m/s).

The Australian senior title was won in 10.56 (-1.2) this year. :slight_smile:

107

Correction: The 14 year-old (James Gallaugher) actually ran 10.67. They wrote 10.57 in the results list, but the photo finish shows it was 10.67.

108

Rome100m worldchamps1987(youtube username- alan p. thompson) http://www.youtube.com/watch?v=2fBD4UFS8x0

109

'Jamaica- The Sprint Nation (youtube username- TVathletic) http://www.youtube.com/watch?v=6JJX4_toQ3o

-it’s a 10minute long vid with some vids of asafa, usain, and comments/opinions from camp people.

110

Aug.29,2014(friday)

Ice hockey

Aug.30,2014(sat)

Weights(quick session)
-Bench press slight incline)180lbs.-1x4, 1x5
-10min walk was for warmup

Session2: Bodyweights(25min.session)
-15 sets of varying pullups throughout 25mins.

Aug.31,2014(sun)

Bodyweights/weights

-25mins of 16sets of 5 differentt bodyweights moves each for all the body parts.
-20mins of 14sets of 15m backnforth farmer walks using 80-90lbs shingle pack.(8 sets offload on one shoulder; 6sets holding in front switch grips)
-Did farmer walks since had a little roof contract coming up(tear n install 20bundles on 8/12pitch slope roof.

Sept.2,2014(tues)

Sprints/strides(ext.tempo)
-1560m forefoot volume

Sept.3,2014(wed)

Sprints/strides(short accelerative striding)
-402m forefoot volume

111

Sept.4,2014(thurs)

Ice hockey(1 hour)

Sept.5,2014(fri)

Ice hockey(1 hour)

Sept.6,2014(sat)

Weights(quick session)
-benchpress slight incline(180lbs.)-2x5, 1x3

Sept.7,2014(sun)

General/labour/weights
-Ladder stepups progressing from no weight to shingle pack(80-90lbs.) on shoulder(left n right shoulder switching)
-5x up n down ladder warmup; 20x up n down with shingle pack(80-90lbs.) varying stepupS
stepups;
-I know by warming up with different lead legs in same leg continuous fashion that once was hauling shongles up the ladder just alternating legs my back was warmed up and i felt very stable with the offload shoulder weighted.

-bench press slight incline(180lbs.)-1x5, 1x3
-b stance dumbbell rows(40 lbs.)-2x12reps; (25 lbs.)-2x24reps

Session2(7hours later): Sprints/strides(short accelerative striding/C.S.W)
-Total forefoot volume: 520m
-Total session time duration(with all the downtime included): 57minutes

Sept.9,2014(tues)

Sprints/strides(warmup shakeout/sprint effect natural hormonal hits)
-Total forefoot volume: 530m

Sept.10,2014(wed)

Sprints/strides(acceleration development/short speed work)
-Total forefoot volume: 810m
-Total session time duration(downtime recovery btwn speed runs included): 1 hour 24mins.

Sept.11,2014(thurs)

General/labour/roofing(8 hours)
-since the roof is so steep(6-8/12pitch) its too hard to stand and shingle, so since it intersects to a smaller roof below i climb up walking backwards with 3 shingles and to meticulously nailgun the shingle down neatly i must put my body into a stable position isometric crouched lunge type series for 10-15 secs per shingle(total time of 30-45secs to install 3 shingles(only 15 nails), to when i then run down the steep roof to get some recovery time on the lesser steep roof below.
-For the stable position on this steep roof to install shingle, think dan pfaff lunge series where athlete lunges 180degree to right behind where he’s facing, with his hips opened right up to maximum. My back leg facing down the incline was flat and my front leg reaching up the slope near the shingle was just left on the forefoot. I figure the only reason i was able to achieve this lunge position on this steep roof to install 400 shingles(20 bundles over 3 days; 20 hours) was because of my ice hockey background where that femoral head is always gyrating around in all sorts of weird compensatory manners.

Sept.12,2014(fri)

General/labour/roofing(8 hours)

Sept.13,2014(sat)

General/labour/roofing(4hours)
-Uh oh, attained a somewhat sharp stabbing in femoral hip socket from running down off the steep roof onto lower roof below, btwn shingle installations.
-Good thing i had only 20 more shingles to install.

Sept.14,2014(sun)

Ice hockey(1 hour)
-No hip pain while skating, or at all preceding and post skate.
-Went into ice hockey session thinking, ‘practice slow and fast nice clean perfect blade edge releases’ and ‘bank on and pray on the post skate natural hormonal release of kreb cycle lactate churning intensities of varying efforts’

112

Sept.16,2014(tues)

Sprints/strides(accel development/short speed)
-Total forefoot volume: 1150m
-Total session time duration: 1hour36mins(downtime between reps n sets included)

Sept.18,2014(thurs)

General/labour/roofing(8 hours)
-just attained this roof contract by being seen roofing the previous roof 5days earlier.
-was a 50 bundle roof 2 sided slight sloped(3/12 pitch) style; nice shingling these basic style since they’re easiest to do and a decent amount of bundles.
-farmer walked the 50 shingle packs(bundles)off of the delivery trucks boom/forklift to roof peak evenly dispersed all along(took about 20-25minutes)
-Somewhat glad didnt have to run the 50 bundles/shingles up my ladder

Sept.19,2014(friday)

General/labour/roofing(8 hours)
-Roof has rotted out end/gable rafters but these 2 foot gable overhangs are stable and holding up this end ladder/rafter since they’re doubled all over the roof as the decking layers( 1/2"inch plywood on top of 1/2"inch aspenite board). Thus, their is more renovating than just shingles and this roof may take 5-7days long for just me, the 1 worker, since the framing material and additional roof sheathing/decking ain’t on site.
-Now, as well my brother wants to do peacework drywall contracts, instead of his steady ‘10 hour 5 day/week 52day/year’ work schedule, and needs someone steady on call for these adhoc available drywall contracts, so i’ve decided to fill that role.

Sept.21-24, 2014(sunday-wednesday)

General/labour/roofing(8hour per days)

Sept.25-26,2014(thurs-fri)

General/labour/drywalling
(8hours per day)

Sept.27-28, 2014(sat, sun)

General/labour/roofing
(8 and 3 hour per day)
-All that extra removing and installing(roof framing renovation while shingle installation)is alot of extra ‘effing around’ to be doing for 1 guy(i.e. take down finish roof soffit n fascia and re-install back up with a ladder since i dont use scaffolding lol-but i prefer the isometric calves forefoot ladder pump)

Sept.28,2014(sun)

Session2: Sprints/strides(ext.tempo/int.tempo)
-Total forefoot volume: 2100m
-Total session duration time: 31minutes

Sept.31,2014(wed)

Sprints/strides(C.S.W./short accelerative striding)
-Total forefoot volume: 1150m
-Total session duration time: 1hour25minutes

Bodyweights
-half depth squats-4x20reps

Oct.6,2014(mon)

Sprints/strides(speed endurance/C.S.W.)
-Total forefoot volume: 1760m
-Total session duration time: 1hour34minutes.

Bodyweights
-Squats half depth-3x20reps
-Pushups depletion-3x20reps

Oct.8,2014(wed)

Sprints/strides(short accelerative striding)
-Total forefoot volume: 392m
-Total session duration time: 1hour33mins

Bodyweights
-Squats half depth-4x30reps
-Push ups depletion-1x30, 2x20reps
-Lunges alt. Stationary moving-2x10 each leg
-Lunges alt. Stationary moving torso twist(mimicing ice hockey with hands and shoulders to receive 2 line pass from behind)-2x10 each leg(4 total)

113

Oct.9,2014(thurs)

General/labour/drywalling(7hours)
-Ceiling 5/8"inch drywall double layer for garage(doubled up since their is a living space above garage, therefore its doubled for fireproof code purposes).
-We installed/hung 50 sheets total(25sheets per layer), which means the day was a wicked tax to the shoulders and core from isometrically holding up drywall in overhead squat extended position.
-2man board hanging system with me n bro when we board(we the only drywall contractors around who do 2man- all others boarding compa ies run a 3-6man crew)

Oct.10,2014(fri)

General/labour/drywalling(9hours)

Oct.11,2014(sat)

Sprints/strides(short speed/accel development/C.S.W.)
-Total forefoot volume: 570m
-Total session duration time: 53minutes

Oct.13,2014(mon)

Sprints/strides(C.S.W./speed wndurance)
-Total forefoot volume: 1860m
-Total session duration time: 1hour46mins

Bodyweights:
-pushups depletion-1x30,1x20reps
-Squats half depth-1x20,1x30reps

Oct.14,2014(tues)

General/movement/jogging
-45 stride joggingx12(1:30min intervals til 8mins then walk til 25mins resume jog reps)

Oct.15,2014(wed)

Bodyweights
-total session duration: 42mins
-Total sets: 22sets of 5-10reps

Session2(1 hour later): Sprints/strides(short accelerative striding)
-Total forefoot volume: 556m
-Total session duration: 1hour6mins

Weights(quick session)
-Bench press slight incline(180lbs.)-2x3, 1x2

Oct.17,2014(thurs)

Bodyweights
-total session duration: 35mins.
-Total sets: 32 sets of 5-15reps

114

Oct.18, 2014(sat.)

Weights(quick session)

-Bench press incline(180lbs)-4x3rep
-Rows bentover(40lb.dumbs)-2x10reps

Oct.20, 2014(mon)

Bodyweights/weights

-25mins of bodyweights/lightweights; 10mins of box hop ups 30reps broken up; 8sets of deadlifts(250lbs.); 16mins of bodyweights; 15mins of stretching.

Oct.21, 2014(tues)

Bodyweights/weights

-15mins of bodyweights/lightweights(15sets); 5mins of 2sets of bench press(200lbs)(5reps total; 2sets)

Oct.22, 2014(wed)

Sprints/strides(grass slight incline)
-Total forefoot volume: 984m
-Total speed volume: 414m

Post sprints session
Weights(quick session)
-Bench press unracking/racking(200lbs.)-6x4reps(this old store bought bench press rack sits low at about half depth of a full range bench press and the width is situated such that must press bar off from outsides of racks rather than inside. Then have to set up from wide position to my more narrow grip)

Session2: Bodyweights
-15mins of 15sets of 5exercises; 3sets of 10(10each leg)of lunges alternating stationary position(alternate legs every 3reps)

Session notes: i recall back in 2007-2008years when i first began formal regular sprint training(1-2x per week speed or speed endurance), i’d have achilles or soleus issues. In retrospect it may have been from too much volume per session(400-800m short speed work off 20-25accels(30-50m) or 1200-2000m of speed endurance(14-18accels). So I was establishing 1.5-2hour style high volume high intensity work capacity. So with achilles issue, I’d just take 1 or 2 weeks off from sprinting(even 3 and 4weeks), and get into the aggressive mike bison style boxing heavy bag pounding with fists and some anderson silva style low kicks to drive lymph fluid into my achilles tissue. Also i’d practice both south paw and orthodox stance evenly 2minutes per side per round(4minutes total). I figure i was gaining some forefoot pidgeon toe patterns in each leg as well as the more traditional duckfoot patterns in each leg since practicing both boxing stances and being able to get up and off the forefoots. Once i’d go back to sprint on my bad grass
grass track(after an insert of these boxing footwork sessions) i wouldn’t even be able to roll my ankle if i tried and id just keep pumping arms for the duration of each drill or run. Sometimes id even do a 30min warmup session(heavy bag boxing footwork striking) in the morning then do a speed endurance sprint session 3-6hours later and get some training PR’s after only 3-5warmup strides.

I’d just warmup with bodyweights(fist pushups, double leg skipping with 2-3 double unders every 10-20reps(1minute only skipping per set and no continuous doubles like dem crossfit beasts) and lunges(stepping straight ahead and out forward at 45degree) for 10-15minutes. 5minute break, then 2-5 rounds of heavy bag in and out of pocket footwork on the balls of feet to engage(4minutes work; 1minute rest). I’d wear a low top with thin sole or barefoot for 1-2 rounds and finish off with a high top shoe for 2-3rounds.

I’m not even really much of a fighter at all(other than a part time fight fan), and hadnt seen much fight training vids but it’s always interesting how people somehow end up doing similar training sessions.

-johnny hendricks training vid(ufc mma welterweight champ): www.youtube.com/watch?v=3OZ_vilLhmo
-1:58mins of vid, alternating stationary jump lunges w/rope hammer resistance. The lunges or those specific lunges prob contributed to his punching power. He may have put George st. Pierre into disrepair mentally.

115

Sprint training motivation; Justin gatlin slow mo(he of 9.79 london2012 OG 100m final); YEA BUDDY YEA BUDDY YEA BUDDY(ronnie coleman voice)
www.youtube.com/watch?v=C66htGOyFeo

116

Usain bolt interview - www.youtube.com/watch?v=JPhI6n8X5xY

117

-Sprint technique and clean technique: Why clean technique matters to sprinters and jumpers
www.youtube.com/watch?v=T6p9XWbM2UE

-It was a well put together video which clearly and concisely informed me of the need to practice and implement sprint training sessions into my training, which seem to be based on ‘modern/ upright posture/ hind brain/ mindless relaxed/perfectly practiced sprinting’(the style which may only be possible on smooth flat modern day surfaces)

118

Mat fraser(crossfitter/ex weightlifter) snatches 315lbs- www.youtube.com/watch?v=FBV-Xw640vQ

119

Mat fraser short documentary- www.youtube.com/watch?v=ViLkxXst_NY

120

Mat fraser 6week post-operation training- www.youtube.com/watch?v=-ZbzoorUUxI