The soleus works more as ankle extensor whilst the Gastroc is active during knee flexion & ankle extension. It’s important to do bent leg calf work or seated calf raises to strengthen the soleus, I have found that body building type seated calf raised are effective then any other mode.
On speed days, I usually do 1.2km jog, 2x200 the first in 30 second 26, 1x100 13s, 1x60 ( 560v). It’s unconventional but it works. Don’t worry about 600m volume, HSI do 1.5km warm up even in the comp phase. I would look at adjusting the volume of speed work & high intensity work (weights). Maybe try using flats for one speed day; you can use them for accelerations 0-40. As a general rule volume is not a good indicator of load, intensity is.
I had a bet with the coach, that I would break 11s. The last split was 1.07, so i did push for the line. We used light gates, so there quite accurate. In the up coming weeks should drop those times right down.
Not sure of the brand, I didn’t set them up. We used a touch pad, to initiate timing. So I just need to add reaction time, the overall time of 11.06 is equal to 11.19 or around that mark. However under race conditions( adrenalin ) I know I can go quicker.
30x8 flats- 2x100 13.5/ 30x1 3.84- weather was wet and cold, decided not to finish the session, right hamstring was tight and the conditions weren’t right.
Dead lifted yesterday first time for the year, adductor & hamstring slightly sore.
Well if you do them consistently and you are fit and have proper technique you should see a nice boost after 60m. So top speed gets better doing these. For me anyway. The 30/30/30 split should work well for the 100m IMO…
I used to do the 30/30/30 but what I used to do was
accel/drive for 30
sprint/stride for 30
then focus on speed and knee lift for the last 30
It worked ok. But I was also 15years younger so anything worked back then.
