i think that in that specific run i simply overdid the hips posterior tilt a bit as my back even appears to be a bit hunched forward instead of a slight arch back. kind of like an “a” run as opposed to a sprint
jan 12 2012
weight program for the winter ran out today, but on the workout schedule it says i’m suppose to lift, so i did an easy bodybuilding circuit i just made up since we rarely hit that rep range anymore, i want a high quality sprint day tomorrow so i couldnt do any cns taxing stuff and we rarely hit specific muscles, so it would just be a change. here it is:
2x10:
each db biceps curl (alt)@25,35
side shoulder raise@15,20
decline fly@20,30
bentover raise@10,15
lat pull down (wide grip)@45,90
ab rollout@kneeling,standing
stomach vacuum@lying,double leg bridge
each side bend@50,75
each high cable twist@30,40
hack squat machine calf raise@90,180
reverse hyper@25,50
first set actually felt kind of difficult, not used to that rep range anymore. ironically, i think i have more hypertrophy than ever in nearly every muscle group besides my abs and pecs. guess higher sets, lower reps, lower rest works better for me as far as bodybuilding goes
tomorrow i will do a weigh in and a full speed and contrast training workout. i will post video on saturday of the sprints if i can get someone to shoot for me. then the weekends off for me, back to school and back to regular practice!
fri jan 13
will post video of me and my friend tomorrow. i think i found a big break through in why my upright speed and stride length is so small. i stop applying force downward and back right before i hit the ground so each step is a brake and all my legs are doing is preventing a collapse. there is like no air time or travel except for that which is required to get my leg from the recovery position to the knee up position. its like im just doing an exaggerated walking motion quickly and the only extra stride length im getting is from a bit of an elastic response, but barely any full muscle contractions seem to occur. i think i need to key on the step down and back cue THROUGH ground contact more instead of just to right before it
weigh in -> 149 lbs/ 67.5 kg
Full warm up
3x blast out, 55m blocks (6.97,6.93)
functional warm up
weights warm up
2x5 bench@135,165, 3 power squat@225,275, depth jump to hurdle hops@no box to green hurdles to low box to low hurdles, power out@2 pt, 3 pt
3x5 becnh@185, 3 power squat@315, depth jump to hurdle hops@high box to high hurdles, power out@ 4 pt
cool down
stretch
contrast bath
contrast shower
notes:
-very sore today in the core
-intense cns workout today, i think i found my major mechanical flaw. the name of the game is all about applying force to the ground and i actually wasnt telling my legs to apply any
//youtu.be/qFTb4jDoJmg
(friend)
//youtu.be/coiKgnoY9s8
(friend)
so what ive noticed from watching frame by frames is my negative foot speed is nearly non existenent
recovery schedule while back at school:
sun - self-massage
mon - cold
tues - 20’ massage
wed - contrast
thurs - cold
fri - contrast
sat - stretch
Which one is you? The guy with the tights on looks pretty good and the guy in the last video looks a little choppy…Is the last guy you?
This comment is about the first video.
Give up a little bit of the knee lift. It is too high. You are a little too recovery dominant. It is keeping you from applying optimal force into the track with the support leg. As an emphasis try driving the leg down, instead of picking the leg up. Since you don’t have issues with “dangle time” in backside mechs, your leg recovery will largely be a reaction to the forceful action of applying force into the ground. If done correctly your leg will recover more as a reflex…try less to volitionaly pick the leg up will let the reflex work. Your posture is decent and you can move your limbs fast, so don’t stress about any of that right now. Relaxing a little bit and keeping the shoulders down should help as well.
This comment is about the second video.
Why did you do a plyo workout right before you made a LJ video that you were going to put on a message board? My advice is to move on to another event…trying to get better at the long jump might not be the most useful use of your time. Unless 19’6" will do well in your conference, move on.
Actually, another alternative is you could try to pick up more events and try the decathlon. You can hide weaker events inside a Decathlon if you can average them out with some stronger ones. If I haven’t read the whole thread and you already are a Decathlete, then forgive my frankness about your LJ.
http://www.directathletics.com/results/track/22204.html
60m -> 7.49
200m -> 24.36
notes:
-this meet was directly after rush week for fraternities so i’m not sure i’ve ever had a more exhausting week. still, i managed to get a lot of sleep the night before the meet and get a good meal to start the day, though even today i still feel exhausted
-flat, spiked 200m track
-60m just sucked all around, decent start but tightened up and mechanics were just out the window
-200m started well, first 100m felt fantastic, i just dont have the endurance
i’m the guy in the tights
i don’t do lj, i would need to jump over 23 to contribute in the ivy league, haha. that’s a video of my friend who’s jumping d3
i agree, i looked at frame by frames and after my leg hits the top then straightens out it never really actively applies force down and back, it just kinda sits there til the other leg comes thru, explaining why my strides are so short even though my ROM looks to be pretty good
1/29
60m -> 7.55
http://www.directathletics.com/results/track/22956_1445214.html
notes:
-felt very fatigued going into the meet then slept like over 12 hours the night after. pretty intense migraine aura, didnt even get the headache til this afternoon. i only get them super infrequently when im overextending myself with stress. guess school starting up, fraternity stuff and track just loaded up on me
-mechanically he race actually felt alright to me. i felt like i extended my drive phase, the race felt pretty “automatic”, but i did feel a bit tense and didn’t have a very competitive heat. i was hoping to pr because my practice on thursday where we did some full-speed stuff outta blocks to 30m went so well (was right behind a 6.99 60m runner)
2/4
60m -> 7.48,7.50
200m -> 25.16
http://www.directathletics.com/results/track/22788.html
notes:
-tripped during my start of the 200, so then got upright right way and race fell apart quickly then
-in the first race i was right next to a 7.10 runner thru 20m and in the second i was ahead of a 7.30 runner through 30m. exited my drive phase too early in the prelims, and my top speed just blew in the final. there was a big time gap and i dont think i kept properly warmed up. plus im still squatting heavy so often that i think its really affecting my elasticity as far as top speed goes. i have my last two indoor meets the next two weekends. i plan on dropping squatting this coming week then dropping leg lifts the next week. then i’ll lift again fully to spring break which ill take entirely off except for maybe some jogging, then ill squat light/will drop squatting for outdoor. my start is getting better and better further and further out, but i think im really limiting the 2nd half of my 60 with the amount i squat
2/10
meet tomorrow. goals are to extend drive phase through 30m, to stay relaxed and to not rush warm-up. i haven’t lifted legs this week, and training intensity has been a bit p, but volume down, so i’m hoping to see a nice pr. running the 60m and the 200m on a flat, 200m spiked track. will post on meets results later this weekend
http://www.directathletics.com/results/track/22205.html
60m -> 7.55
200m -> 25.01
notes:
-was relaxed but apparently wasn’t hitting the high “z” position (triple ext, knee to parallel, create negative foot speed). will work on it
http://www.directathletics.com/results/track/22206.html
60m -> 7.43
200m -> 24.67
(200m flat track)
notes:
-taking a week off from track now that my winter season is over. will start getting back into things next week but not entirely sure when i’m suppose to start attending formal practice again
-got video of the 60m, will post online when i get it
-60m: cleared blocks well and good first couple steps then came upright too quick. once i finally hit top speed, then i held with the field. i am going to try keeping my head down more as i’ve heard the eyes lead the body, and keeping down in a 20m block start is one thing, but once i’m in a 60m race, no longer can just say “stay down the whole time.” finally a pr though. fixed my max v mechanics and didnt have any sort of especially good start, so that .12 i cut from last week was probably all from making sure i was getting the most out of each stride as opposed to forcing stride rate
-200m: got a crappy lane, lane 2 of 8, so i had no one on my left and the tightest turns. definitely slowed down the lats straight away and didnt feel like i “blasted” out onto the first straight away, maybe didnt accel. all the way yet because of how sharp the turns were
might as well post some new goals for my outdoor season now that i won’t be running any more indoor ones until next year:
-relaxation in every track related aspect
-extend drive phase until 30-40m, raise head by 50m
-full ROM at top speed, good but natural frontside mechanics and minimized but natural backside
-pr in every race
(used to have a seasonal agenda listed here)
decided that it’s probably best to just do exactly what my coach administers, even if the lifting seems a bit intense for the part of the season i’m in. cf always said strain to you strengths and my biggest strength is my power to bw ratio plus if it would make a significant difference coach would tell me what to alter if i needed to go off in a diff direction in the program (he has made kids stop lifting in the past)
Recovery Agenda (updated):
Sun - Spot epsom salt soaking (injuries)
Mon - 3’ cold shower
Tues - 20’ Massage
Wed - 3’ hot, 1’ cold Contrast Shower
Thurs - Self-Massage
Fri - 3’, 1’ contrast shower
Sat - 3’ cold shower
notes:
-no practice on sundays, so epsom slat is applied right before showering at night
-showers are performed before exiting the shower after practice
-massages occur right after practice
-for next season i would like to get massage tues and thurs and do self-massage before speed workouts