Start looked blistering
ive been trying to work on my ben johnson start this year. lol
Good luck tomorrow, man. (and I think you know how many of us here have actually had luck with Ben’s start)
ha ha. thanks
Go Chris, go!!!
thx
well i had a terrible race. overall i felt much better during warm up today compared to yesterday. I fully expected to run much faster today. yesterday i cut it off the last 30 meters and ran 11.3, today i ran the same damn time, running thru the line.
i stumpled at the start today and rushed through my phases panicking. the last 20 i went into butt kick/swim mode. total breakdown. I was expecting 10.9 or better instead i badooped.
oh well back to the drawing board. first thing i need to do is lose weight. 5’8 176 is way tooo heavy for me.
Don’t think about it too much. We all know how detrimental tightening up can be.
Yea its so detrimental that I had a nightmare about that race. lol
One thing it did do is give me more motivation. I dont even think Im gonna take off.
Sometimes that can be the most powerful thing a sprinter has up his sleeve
12/22
Decided to crank it back up. After last season and dealing with Plantar F I decided to damn near train straight thru.
THe foot healed up in August. I took August off and jumped into GPP in September.
Ive been doing short to long with good results so far. I had a meet planned 12/4/15 but I dropped a weight on my foot the week of which kept me out.
IVe attached all my workouts via MS word that ive done up until know. THey are heavily based on some of Charlie’s old plans. With adjustments made for myself.
Doing these workouts I really started to figure out some of the stuff charlie would say about training.
During the end of september through November, the speed volume was so high that I couldnt do shit in the weight room after.
Im talking struggling to squat 225, didnt want to bench or dead. I actually hurt my back trying to dead after one of the workouts. THats when I realized I had to drop the weights until the track volume dropped back.
IN December the volume dropped and I had the energy to lift. I hadnt touched a weight for damn near a month and a half and when I did finally hit the weights I was amazed by my strength. I jumped back onto 385 bench squats like I had never left. same for deads. Bench still hasnt caught up, in part cause of shoulder pain.
Im also coaching for a highschool so I do 3-4 days a week with them and the other days im on the track training myself.
I train at Ansin track. Ato trains his crew out there also. WHich includes rich thompson and shelly ann baptiste. Ato also trains a young girl by them name of Khalifa st fort. He took her from 12.xx to 11.2 within a year, because her highschool had discarded her. What a fool some of these coaches are.
12/22 todays workout.
2x30,4x30bs 7/12
4x60 15 min 60m
6x30 power speed aka High knees
Felt ok today. I usually only spike up for the block starts but I decided to keep them on.
the 30’s felt ok nothing special.
When I do 60m runs, I usually set the cone past 60 to get a more accurate time. Today I mesured the cone to 63 meters. It was also a nice headwind today on the track. I notice head winds affect my race pattern.
I ran 7.2,7.2,7.2 for the first 3 60s then I made some adjustments for the final. I have been working on accelerating to 60 this month. Last month was to 50 and before was 30-40m. The final rep I decided to accel to 50 and hold to 60. I ran 6.99 for the last rep into the head wind.
The first 3 reps I didnt feel myself get into my final phase of the run. THe last 60 I did.
After 50m I was tall with great hip height. THe last 10-15 meters I was tapping the ground and felt like my turnover was outrageous. It was like I barely touched the track before my foot was back up. WHnever I hit that phase in a race I know the time will be nice. Funny part is I havent hit that phase in years until this season. Working the FEF and EFE really helped me remember what it felt like.
THe tapping comes from hip height. Higher pendulum=smaller contact patch.
see workouts below.
https://www.dropbox.com/s/6g7ioh0k5zi4iyn/September%202015%20workouts.docx?dl=0
https://www.dropbox.com/s/j31rtxx7getku7n/October%202015%20workout.docx?dl=0
https://www.dropbox.com/s/zq9z2f3oxgusnr8/November%202015%20workout.docx?dl=0
https://www.dropbox.com/s/717hk5u4s9nicty/December%202015%20workout.docx?dl=0
12/23/15
Only hit weights. Didnt have time to run.
Pull downs, pushups, med ball ab work, arnold press, and cable pulls.
12/24 off drove out of town
12/25-
4x30 stand 4x30 bs, 3x60m
Ive noticed when I have a speed day after a complete day off, the speed day is always ass. Today was no exception. After a few 30’s i knew it would be a average day. Muscle tone felt flat. DIdnt feel powerful at all. today was nothing to write home about.
12/29
took off until today.
tempo 10x100 and power speed drills
10xoh throws. Wanted to do more but didnt have time
12/30
4x30 stand
4x30 bs
3x60 accel to 50m
workout was ass IMO. My muscle tone was not up to par today. HAd no power.
I went out of town and did alot of eating and drinking…and I felt it today.
12/31
tempo/massage
10x100,
med bal 10xohd, 5 sq throw 10xmed ball acell 1 and 2
felt sluggish today
1/2 did tempo/ 15x100 real easy
power speed drills 3x10m each
med ball oh x10
medball accel x5
I notice that if I dont do a tempo before a speed work day, my speed day will be ass.
1/3
speed
4x30 stand
4x30 bs
3x60 2 from blocks
weights-deadlift 6,4,3,2 225,275,365,385
bench 3x5x185. Shoulder pain keeps me at 185
3x6 leg curls
Felt good today, havent had a good practice all week. Ran the last 60 in 7.1. I actually ran 64 meters. I do that so I can get an accurate time as close to electronic.
I’ve started doing this as well. 66m, 105m and 200m in training timing myself from the first foot contact gives me times I can usually replicate in competitions with FA timing. When training on grass, I’m about 3% slower, so I take that into consideration as well.
When I run on grass I dont bother to time unless its just some tempo runs.
Im gonna start video taping and try to time with that. I just keep forgetting my cam
Tempo/off day
I didnt run because I had to coach my kids. But I did workout. Days like this I usually do some bike riding and med ball work.
AM at work I hit our lil weight room
bike 10m
pull downs
pull ups
arnold press
STABILITY BALL STIR AND ROLL OUTS Fav ab exercise
various med ball circuit.
That afternoon
300 rope skips
bike ride 30 mins
100 pushups.
1/5 Split run day all in flats
4x30 standing
2x6x50m with a walk back to the finish.
100m
4x30m running A’s
I guess my rest was about 5-10 seconds and go again. While running them rep #4 really made me think about stopping. lol I did a 10 min recovery between sets. I was suprised how Iquickly I recovered in thos 10 mins. Felt so good after the last reap that I did 100m after a 10 min break. I was going to see how fast I could go, but at 40m i realized I was tired. lol So I just held form and ran 12.0.
1/6
Tempo/off
Rain and time stopped me from running. Did 40 mins on bike, push ups and ab work.
1/7
Speed day
4x30 stand
4x30 bs
3x60 stand
1x70 stan
I worked on acceleration to 50m today. timed one 60 and the 70. The last 60 i ran 7.00 to 63 meters and the 73 meters I ran 8.2. Felt ok not great today. rest was 6 mins for the 60’s and 70