Regarding your required 3X warmups for this day/fiasco, was the total volume of all 3 warmups combined around 2000m worth of ball of foot contacts/strikes?
Never thought about it but it was quite a few contacts. The first warm up was a good hour. I did 5x100 grass strides, drills, stretched then I did my sub maximal 100. I was primed and ready to roll. 2nd warm up was a few short strides, block work to 10-30 m. The 3rd warm up was just strides and a few runs with spikes. So it turned into a tempo session. Lol
5/24 speed end
Am gym. 3,3,3,2,2 p cleans. My cleans were ass. I’m thinking 7 am cleans aren’t good
3,3,3,3 225, 225, 245- bench
Ghr 2x5
Pm track
3x30 bs. Felt real good
120 bs
120 standing 13.9 lil tired from first 120.
100 standing 10.81. Had a boo boo first 30. Was able to get into my race pattern after 30. The last 20 I did the asafa b skip. Lol
Did a nice ice massage.
Drop the cleans they are a waste of time esp at commercial gyms.
Yea after that work out I was thinking od dropping em. I do them at my school gym with bumper plates but I probably will drop em
5/25
20x100 easy
Do you guys get much from weights anymore.
I don’t think oly lifts contributed to any power or speed increases I have ever seen. They were kind of fun but I no longer do them. In fact after I got to a certain strength level, still low at the time I might add, I never got anything else from weights. For sprinting, wide receiver, corner heavy weights seem a bit overemphasized.
I’ve been thinking about that also lately. I think once you reach a certain level of strength getting stronger especially during the season won’t help much, at least at our level. Unless you are just truly weak in one particular body part that contributes to sprinting like the posterior chain.
I have no desire to lift heavy weights and strain through heavy sets - I suppose I lost my mojo. Ask yourself how many fast people you know that spend a lot of time lifting heavy weights? My answer is not many - most of the fast people I know either lift no weights or bodybuilding type weights (arms/machines for high reps). When you are doing a Charlie S2L type of program heavy weights causes more issues then good for most non super freaks.
Yeah, not many. I can think of only a few who lift heavy and run really fast. Who in the nfl that are play wr or db is lifting heavy in the offseason, maybe Revis, maybe Patrick Peterson still does but I doubt it. Deion wasn’t banging out heavy squats that’s for sure.
Yea I’ve always in the past either just stopped lifting or went light.
3/26
Speed day
I felt ok during warm up. I was a lil tired upon waking up
2x10, 20, 3x30 bstarts
1x50 no blocks
1x30 fly 3.09
100 stand 10.89 worked on holding form.
10 oh med ball
3x sand pit jumps.
I wasn’t to sore today once I got rolling. Not a bad day
Weight room. Didn’t feel like doing much.
Bench 2x5x225
Gmorning 10,8
Single leg back ext 2x10
Massage after
5/27
10x100 easy. abs
5/28
10x100 extra easy. low back was stiff as hell. abs and stretching
5/29
am weights
6x3 high pulls
track tonight
5/29
Got to track for planned 3x30 bs and 1x150
After a great warmup I get in the blocks for some pop outs. Then the rain starts. I got a 30 in and ran to the car. What a waste.
5/30-
Tempo 8x200 4x100. Abs glute work and stretch.
6/2
10x100 grass. Got two meets this weekend. Gonna try and run a few rounds of the 100. Possibly 5 races in two days.
6/3
back- pullups oh and under and rows
track- 3x10,20,3x30 blocks.
2x120 one from blocks.
felt good today. ice massage, abs and stretch
Not gonna sprint again until Friday during pre-race.
6/4
10x100 easy then massage. abs
6/5 gym am high pulls 3,3,3,2,2 135-205.
High pulls have become my fav lift. I love being able to work on triple ext with out worrying about getting under the bar for a clean.
Abs tonight.
At last track workout I decided to adjust my block peddle for my front foot. I placed it closer to the front of the blocks or the line. I fell its much easier for me to get into running position now. Cant wait to try it out Saturday.
6/6
Tempo 15x100. Can’t wait to run Saturday. Hope the weather holds
Could you post up some video of your 15-16secs grass tempo 100’s? I’d mainly use for a reference for some youth beginners, how a sub 11 athlete looks while tempo striding
Yea ill have to find somebody to record.
8am pre meet workout
warm up
3x20 bs
bench 2x3x225
felt real good today.