Don’t like leg extentions but agree with low vol high int upper body work. You need to get that HI stimulus to help prep you for speed improvements and allow you to benefit from the crossover effect. With the toe issue, tempo can be accomplished in the pool.
BTW it was 2 x (10 x 365bp)
Leanness will be promoted by the SE work that can now be done outdoors- ie fast 150s
This is interesting. Is there any theory to back this up or is it an observation you have made over the years?
Dude you can do any number of things from your knees to keep your high intensity stimulus in here. Oly lift variaitions from knees, medball throws from knees, etc. Be creative. Mike young does this.
just an observation going back to when I was an athlete- size drops more than weight does.
How many reps would recommed when doing 150s?.
I run 3-4x150, full revovery. Usaully 3 cus my times drop off after that. I usally run a 16.0-16.2. My drop off for 200 is very bad, i run it in 23.4. I drop off so much that i feel its pointless running 200 as special endurance, i’d rather do intensive tempo to build up some strength and then go back and try the 200 or should i try something else?
How do normal squats or deadlifts or other lifts irritate your toe to such an extent you cannot do them effectively, but iso lunges (back foot is plantar flexed, no??) cause no irritation?
Hey drob, I’m running at Vandy this weekend and while checking the heat sheet I ran across your name. You gone visit us in nashville?
thats kind of what i was thinking because you are supposed to have the weight on your heels when you squat.
For whomever asked me the question about Iso’s, I’m gonna start a new thread and answer it there. This log already has too many topics and conversations going on.
Depends on the time of year, what else is in the session, and how fast you are- prob 2 to 4 reps.
Might clarify on 150s:
Often we did a session of 80, 100, 120, 150 at max speed, so usually when we did multiple 150s they were slightly sub max.
They didn’t need to be set up that way but that was how it worked out for us.
When you progressed from the spilt run 80’s did you go str into the 80-100-120-150 or did you do 120’s for a couple weeks?
Will start competiting end of May, so really only a month left of hard training. My pb is 10.63 & 21.94. I do 2-3 30m accelerations, before the 3-4 150s. I start to fade over the last 30m of the 150, i should be running 15.7. I just cant get to grips running the 2x200m special endurance as my 23 sec run shows. Should i cut my loses at the 200 runs, maybe 170-180s instead or do intensive tempo, still want to improve my 150 times.
You cant just do 150’s for the 200m. And you can’t just train at max intensity for it either. The 100m dash really either.
You might try this progression:
6-8 minutes rest at 85-90% of best time depending on which week you are on.
Progression:
3x4 150
3x200
300-200-150
Example…300 at 36.5 200m at 23.5 150 at 17.5 at sub max. This workout did not phase me at all when I was in shape.
I came off this workout a week later and hit 34.8 ht in practice, solo. My friend pressed the stop watch very late. I bet it was around a 34.3
why 12x150’s?
Dallas,
it appears you have become a victim of your success with advice coming from a large number of people, unfortunately at times that is conflicting.
Although I am reluctant to add to that I suggest you look at what got you there and was working well. Listen to Charlie and Mike.
You have big dreams but they are achievable, good luck.
Very well said, I have always compared it to rocky 5, when tommy gunn went from shit to sugar and everyone jumped on the bag wagon and he turned his back on the people who really cared for him.
I don’t think he’s turned his back on anybody. However with his recent successes he’s gonna have a lot of people coming up to him promising big things and telling him how much better he will be when he gets off of his flawed program. It’s like my former coach used to say: “Everyone wants a piece of a winner.”
ok champ if you say so, you sound like that blk guy in rocky 5 tommy gunn new manger (hit me and i sue).