ayudar needs help

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1

HI…i want to start my journal and i hope you can help me to train in the right way.
I did my pb last december, 100 m in 12.26, but from this, I have worst time, 12.6x.
I did a training on 300-400, aim to improve my tollerance to “last m in the race” but i think I did a mistake.
however this is my state:
178 cm
77 kg (BF no more than 10%)
squat 130, power clean 70, bench 90
100: 12.6
60: 7.8 (PB was 7.6)
30: 4.3
I have a anterior pelvic tilt and a strange problem in my right leg, this leg doesn’t arrive at my pec, because i feel like it was blocked inside my abdomen…i don’t know if you understand…and with this leg i made shorter pass.
my problem is even a lack of fitness…but now i have improved it.

my training to march I want to:
-still improve my fitness and can do 2200 m of tempo run without fatigue.

  • improve my tecnique
    -improve my flexibility
    -resolve my problem of anterior pelvic tilt and this problem in the leg.

I want to train 5-6 x week in this way:
2 high intensity + 1-2 weight in the same day (or 1 day separate)
3 tempo run, more Med ball and hurdle work.

High intensity:
in the warm up i want to put some exercise to loose my back, quad and hips. same advice? hurdle?
than i go to do 300.350 m in this way:
day 1. acc 20m from standing, from lying etc. 10 x 20.
60 m in EFE or finish drill form.
day 2: acc 30 m 2 x 3 x 30 approx. 3 x 60 with intensity limit at 20-30-30-40-50 m
then weight
dead lift to improve my APT
squat (60% of volume of dead)
and Gluteham raise.
Bench- dips
other day.
1 leg squat, 1 leg dead, pliometric

tempo: i want to do 20’ med ball. 20’ dinamic stretch to loose my hips, quad and so on…some advice? 20’ tempo run charlie style.

what do you think?

2

A few things come to mind reading your post above.

squat 130, power clean 70,
PC seems low and I’m guessing it could be form related rather than indicating a lack of power. Sorry I’m not sure how your 30m time compares as that would help clear that up. I did find this post somewhere.

[i]Hi,

If you run a 7.0 60m dash time your 100m time will be 10.80 - 10.90.
Use the conversion number of 64.5% on a 100m dash time to compute
the 60m dash time and you will be very close. Like 99.9% close.

To convert a 60m dash time you would divide by 64.5 then hist the
% key and + to get the time. [/i]

so in your case using 7.8 it should be 12.09 versus your 12.6 which as we both agreed elsewhere indicates a lack of SE.

Now looking at Bolts WR 100m
http://www.sportsscientists.com/2008/08/beijing-2008-men-100m-race-analysis.html

his 30m (3.78) was 39% of his total time even allowing for him slowing down. In your case 39% of 12.6 is 4.91 and your 30m time is 4.3. Now this isn’t a true scientific comparison as he is a very different body type to you and an elite athlete but it gives some comparison.

Your 60m (7.8 = 61.9% of 100m) versus his (6.32, 65.22%) again shows me that you problems are in the last 40m.

Sorry I don’t follow what you mean about your leg but don’t worry trying to explain just get it treated :slight_smile:

Unless you are an endurance beast (which you don’t appear to be) you will always feel fatigued by tempo. That isn’t a bad thing and don’t worry about it just carry on doing it, tempo isn’t CNS draining and you recover quickly. The only warning would be to keep an eye on things to make sure it isn’t detracting from speed sessions.

You have the GPP DVD? That has a good warmup you can use or adapt to fit. A good key is slowly build pace in the warmup and focus on dynamic with static stretches post workout. I wouldn’t do hurdles on speed days, tempo yes.

Why are you doing that weights programme?

3

hi john.thanks for the answer.
Yes, I agree with you, my problem is in the last 40m, and I want to focus even on this thing:
my 30: 4.3
my 40: 5.3-5.45 depend the day, mean I do 10 m in 1.0 -1.1
but yet from 40 to 60 I lose speed (7.8 mean I do 1.2) so the problem start very quickly.
But i think that if I improve my fitness and endurance i improve even between 40-60.
so you think the tempo session how i write is good?
i have gpp video,but i don’t understand a lot of words, so I only can see the video :slight_smile:
but i think i can extrapolate a good warm up.
the speed session? you think is good?
so better to do hurdle in the speed session? and plio? even in speed? in tempo only med and abdominal?

I think todo this weight program to improve balance and one leg strenght. what do you think? have you better idea?
Do you think EMS on ham and glutes can be usefull in this part of training or is better to wait a more strenght oriented training?

4

for the pc to squat relation…i don’t know…sure i can’t use very well my posterior chain…have you a good routine to improve this?
and i want to improve even my run form…so I think one day i film my speed and put it on youtube…i have yet one…but i think it isn’t very clear. http://www.youtube.com/watch?v=iU_dF3Ar9YM
http://www.youtube.com/watch?v=IEJY580xBwk
you think i must follow with hills? because this will be a GPP type training.
my routine start next monday. i think to train in this way
M: rest or tempo if i didn’t it sunday
T: rest
W: speed one, or hills, or track
T: tempo
F: tempo or rest
S: sprint 2 + weight
S: tempo
tempo will be 3 day week, some week i can do 4, but the last one less volume and more med ball and abd. tempo can be done on grass if I can train in the afternoon, but when i go to the university it became difficoult. when i do it in the morning it will be in a street.
Some day i divide tempo in the morning, and med-abd and stretch in the afternoon (> 19.00 because the football field closed)

5

agree, where did you write it? I agree with what Coach Cain put in another thread of yours

100+100+200+200+100/100+200+200+300+200+200+100/100+100+200+200+100 whereby the + represents a 50m walk and the / represents a 100m walk for my short sprinters they wont run further than 200m in their temop sessions which would look more like Charlie’s sessions from the CFTS product. Remember! the tempo sessions are there to increase fitness and aid recovery from high CNS sessions.
otherwise you could go
+= 30 sec
100+100+100++
100+100+200+100++
100+200+200+100++
100+100+200+100++
100+100+100++

Can you not put the DVD in Spanish? Even though yo may not understand all the words there are some excellent examples to look at especially the form of drills and runs.

Speed sessions look ok but try not to get locked into the same thing every week.

Do speed, plyo’s / med ball and weights together, then hurdles & tempo together but don’t go silly with the volume of everything.

Re the weights everyone has a strength imbalance and you could spend all your time trying to fix that when you could have been getting stronger. Don’t get hung up on weights they are important but in importance fall behind speed, plyo’s and tempo.

A good 2 week session is

Day 1
Olympic lift or med ball 5 sets x 3 reps 90 - 120 sec

s/set
3-4 sets x 5 reps
Squat
horizontal press

s/set
3 sets 5-8 reps 60 sec between
horizontal pull
1 leg lower exercise
vertical press

Day 2

Olympic lift or med ball 5 sets x 3 reps 90 - 120 sec

s/set
3-4 sets x 5 reps
Deadlift
vertical press

s/set
3 sets 5-8 reps 60 sec between
vertical pull
1 leg lower exercise
horizontal press or pull

and abs LOTS of abs

Re your form did you watch that video they linked to? http://www.youtube.com/watch?v=tiLeM6STHXI

Firstly stop trying so hard, RELAX, not sure if I showed you this

Technique

Ensure the correct arm action is established before all else. The hands remain at 90 degrees and come to the body’s mid line at eye level and DOWN to the point of the hip. Practice in front of mirror to ensure the correct angle is maintained and arms are going down not back. The arms may straighten slightly at the bottom but this is due to the force exerted and should never be an intentional action. At the top make sure the arms don’t lose the 90 degree angle and come in too close, that way the shoulders stay down. With the shoulders down they can rotate which in turn enhances hip rotation. Stride length is greatest when the knee is at its farthest from the body. Hip rotation gives an extra inch and /2 per stride for nothing.

Hands open or closed? Not important so long as thumbs are up and hands relaxed.

When sprinting you should only ever be thinking about up and down, not pulling or pushing.

Get things right at slow speeds then only increase speed when the technique is correct.

Don’t time easy – fast – easy runs as the athlete may be tempted to ‘go for it’ from the start which is not the objective. Focus on the fast portion is working the arms, which will lead to increased hip height; it should be visible (refer to GPP DVD).

If you aren’t in GPP don’t do hills. No need to do more than 3 tempo if in doubt rest.

6

hi john…

  1. how can i put GPP in spanish? it will be a great thing for me.
  2. Tempo in the form charlie says in the gppvideo, 2200 m total. now i gain a lot of fitness, and today I can do 2200 without feel tired, and this was a very intense day at university (almost no drink or eat :mad:)
  3. if i do speed, plio, weight, I spent about 2 hours in training, or i must reduce volume?
  4. in the tempo day only tempo, abs?
  5. horizontal press is f.example bench press? horizontal pull is Dip? but vertical i don’t understand. but don’t bother, i want to find it in google.
  6. the technique…hands up and down without change the angle…I will be silly…but i don’t understand…have you a video?
    yes This month i focus on technique and i did it even slower but finding a good tecnique.
    this month will be a intermediate between GPP and SPP…now I have some fitness, but i lack of tecnique and flexibility, (quad and lower back expecially)
    monday i try to make a video.
    yes now i use my chrono to only some speed and for the rest,but i focus on tec.
    something else?
    no problem about doing tempo in the morning…true? before to go to the university.
    plio will be low intensity for first 3 weeks, then medium for 2 week.
    it will be:
    M or T:
    W: speed
    T: tempo
    F or S: speed
    Sunday: tempo
7

first day…
i did 2200 m of tempo run, charlie style, same med ball wo, a lot of abs.
i did a lot of work to improve the problem i have in the right leg and abdomen, pratically i have like a block in my ileopsoas (the right), for example when i do A skip my right leg go lower and when i go in the lounge position my right leg extrarotate and i must pull it with hands to gain a normal position.
i did even a lot of glute activation work.
no weight now.
i’m trying to make the correct action with arm and to stay in a erect position, one line between foot to head when i start…but i find it hard

8

yesterday I noticed with a video and making a comparation with some video that my front leg go too far from my centre of gravity and my leg is straight, while in the carl lewis’s video i notice HE have the feet in line with head… should I try to change this?

9

you can see http://www.youtube.com/watch?v=AlFGddG1CvE

10

yesterday I did tempo run (2200 m total) 30" rest reps, 2’ Series.
abd wo between series.
I did a lot of foam roll with atennis ball, and i noticed that using it on my gluteus and my lateral abd I can improve the “locked right leg” but the problem return after some time. i hope using it ED I will improve.
I tryed to use a lot the vertical force, trying to have a high knee action, but inoticed that when i try it, i lose a second (normally mytempo is 19, when i try this i do 20). then 10’ stretch and in thenight same foamroll.

this is my second day of high intensity wo.
i go to do:
warm up 5-10’ jogging, 5’ active stretch, 5’ activate hips, 10’ drill, A drill,. 10’ med ball
than i do:
2 x 3 x EFE trying to use right form, expecially the arm action and i try to improve my vertical action.

11

today tempo run, med ball, a little bitof abb work, and a lot of drill, expecially A drill,now i perform it at very slow velocity, and i try to do it in a correct way, but I’m not able to dorsiflex completly my foot.
I’m doing a lot of stretching and foam roll, expecially in my glute and harmstring of the right leg, and I notice with a lot of strange exercise that i can improve my problem of blocked right leg (when try to lift it to the chest), but in a few hours the problem appears ( i think with the pratice i can resolve it ).
however the work was:
15’ foam roll, 5’ activategluteus, 6’ jog, 6’ dinamic stretc. 10 drill. med ball 2 series of 3 type of explosive medball. than 4x100-5x100-3x100+200-3x100+200-3x100
10’ of stretch
I don’t eat very well in this period (stress, lossof time) but i hope to don’t get fat

12

If you need help to translate something to spanish tell me, I can help you.

13

i heard that I can have GPP in spanish…
i don’t understand english very well, especially when i can’t read, so i buyed vancouver, gpp1, and speed and strenght 1, but,like a silly boy, i only see the images.

it will be a great help to have the traduction of run tecnique in español…but you have it or you go to translate? i don’t want to give you a so high work

14

in this week i do 4training, 2 high intensity and 2 tempo run.
i’m improving the problem of blocked leg, and i’m improving my fitness and my flexibility.
in the highintensity i’m doing explosive med ball, and approx 350 m of speed training, and a lot of A drill…trying to improve tecnique.
in the tempo i’m trying to do more than 2200, than i do a lot of stretch,abd and drills, and a lot of med ball (circuit).
now i’m not doing weight because i’m want to improve the posture, flexbilit and tecniique

15

hi,
this week I focus, like the last one, on flexibility, and tecnique, and fitness.
i did this training:
monday: acceleration, various form of start on 20 m, med ball acceleration, a lot of A skip, a lot of tecnique.
Thu: rest
wed: tempo run, now i’m doing 2200 m total volume, and i don’t feel tired like before…but i must improve. a lot of abd work and a lot of flexibility exercise, especially for the hips and Foam roll for Quad, ham and gluteus.
Thu: focus on top speed, a lot of A skip, a lot of flexibility exercise,and 2 x 3 x EFE. followed by strenght endurance (3 x 20 m) and a lot of stretch
friday: tempo run, 2200 m, i don’t try to run fast, but this day i did every run in < than 19.50".
today. a lot of A skip, a lot of flex wo, and than 2 x 3 x 100 m focus on tecnique. i know you think isn’t a good idea do 100 m, but i did it to improve the movement after 60 m(focus on arm and on the high knee). i did the best one, in relaxed form, in 13.13.

now my right leg is less blocked, and i did the A skip in the better way (but it is far away from a good form).
i must improve my start, i tend to go high.
and the transition between acc and top speed, i do it suddenly-
the last 40 m are improving, because i have more fitness, and i use better the arm.

i hope there is some one who can give me same advice

16

today a high intensity training, focus on acc, expecially tecnique.
i do static and dinamic stretch, and i realize that i’m improving my flex, expecially hip, but i should focus even on back and quad.
i did skip, A skip and back skip.
than i did a lot of med ball, explosive type.
than i did acceleration from standing point trying to start with my body low! than start from push up position, than 3 x 30 and 3 x 40, the time was 4.5 for 30m and 5.65 for 40 m (worste than my normal 30…but in this period i’m focusing on tec)

17

today high intensity.
a lot of drill, expecially A drill. alot of stretch toimprove my flex.
than 2 x 3 x efe. best time2.45 on 20m

18

yesterday i did tempo run, a total of 2400 m, spread in 5 series.
i did a lot of stretch and med ball work.

today i did high intensity, focus on acc.
i start with a lot of foam roll to gain flexibility on my thigh muscle, than i did a lot of dinamici stretch and A drill, and i did explosive med ball work (4 series of 10)
than i did:
6 x 10 (start trying to fall down and than run)
6 x 20 from push up positio
3 x 30: best time was 4.5 (far from my best time of 4.1)
3 x 40: best time was 5.5

19

now i improve my flexibiity and my problem of right leg (not completly) and i started a more “normal” GPP.
i go to do:
3 days of intensity work: 1 hill/1hills + start/1hill + tecnique. in thisdays i do weight for lower body.
3 days of low intensity work: tempo run 2200 m approx/med ball/ab work/hurdle.

hills are 3 x 4 x 40m.
weight are in high intensity i do 1 day power clean (7 x 5), 1 day box squat (10x3) 1 day dead and squat (6-7x6-7). plus 1 leg squat, 1 leg dead spread in this 3 days.
in the tempo days i do bench, dip and military press.

medball like in the gpp video.
i did a lot of stretch and work on my right leg.

my time are 6.02 on hills. 18-19" on tempo

20

i’m still working on hills and tempo.
tempo i do 2200 at 18.50 -19.50 (now my best time on 100 m is 13.15, so I think is good 18.50-19.50).
hills I try to do it in a good form, with my body in a straight line. the time isn’t too good (6.15", while before i Did 5.8).
weight, i do power clean (40 kg), squat (80 kg) and dead (90) x 6 reps. bench, dip, military for upper body.
i do a lot of stretch, drills and i do EMS only on HAMS and GLUTEUS because they are weaker than quad.
i folow this for5-7 weeks and I start a spp of about 8-10 weeks.