hey kit kat, i had a look at Gez on sunday.
Hip issues are evident. We incorporated a few Ballistic stretching exercises to work directly on the hips. Hamstrings are shockely tight also.
After a few PNF stretching and hip exercises, the hips came better, but still off.
I think, within about 2-3 wks, we should notice a somewhat vast improvement.
We are limited for now to once per wk contact.
Gez, keep doing them Ballistic exercises for them hips, see if you can get somebody to PNF your hamstrings like we did also, they need to be done every day also. Static stretching on them also. Focus on them “B” skips like we worked on also, pushing the hips forwards and having the feet landing right under you and not 3inches infront… We want to get rid of that “sitting on a bar stool” look you have. :eek:
I think you will quickly adapt to it. I dont think there is a lower body strength issue? It “looks” right. If any strength issue MAY be evident, it could be shoulders??? Core maybe too? Legs appear fine strength wise. Tightness and range of motion is another factor. But that will come with correct drills and exercises.
OK, you’re on the spot.
But since you’re prescribing exercises, try this:
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Gez lays on his back (supine poz) and pins back (especially lumbar/low back) to the floor. Arms by your sides extended, palms down and head also on the floor, eyes skyward.
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One knee is bent, foot pulled back to approx adjacent to knee of the other, extended leg.
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Now bend the extended leg (knee) and raise that leg up off the ground.
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Straighten that leg again (knee) and keep it at 45 degree angle from bum to foot.
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Now slowly lower the extended leg.
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Closely monitor the lumbar/lower back and make sure it is still forced flat to the floor.
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When the low back (around the waistline and below) starts to lose contact (ie: lift or arch) that is a sign of a specific weakness in pelvic control mechanism that is used to prevent pelvic lateral tilt (hips collapsing side to side) when running.
If Gez cannot feel the back arching (due to weakness), he may opt to bend his elbows and slide his palms under his waist/pelvis and in this way feel the loss of downward pressure on his hands. In this way he will understand when pelvic control has been degraded. You as coach/observer may substitute your own hand beneath the lower back of the athlete and you will be able to tell him when control has been reduced.
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Then: Raise the extended leg higher until the back returns to a flat position. This then becomes the starting point for the Strength Exercise to begin.
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Once you have found that critical point, Hold the Extended Leg in that position for from 5 to 10-seconds only.
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Then allow the knee of that extended leg to bend and place the foot of that leg back on the floor. This “unloads” the small muscles of the pubis area and the lateral muscles of the lower spine.
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After a few seconds, repeat the process: find the critical elevation position, back off to regain control, hold the position for 5-10-seconds and unload.
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Do this 3 to 5 times on one leg, then on the other leg.
We did this every day until the unstable pelvis issue had been resolved through muscle strength/control.
Then we did this for three x 10sec on each leg at the conclusion of each weight training session (ie, 3 x per week) purely as a specific strength maintenance thing throughout the year.
If the problem of control persists after the first four weeks of this, then it is a proprioceptive issue. Gez will need to be told what the “hips” are doing because he cannot “feel” it yet while he is running.
Good range of motion with the arms will also play a vital role in stablizing the hips.
As you know, the hips should “rotate” to some degree around the vertical axis. But we don’t want them rotating around the horizontal plane: primarily backwards and forwards, not up and down. Just my opinion.
John,I’m not sure. It’s part of our lactate power training that we use in gpp. This along with broken 600’s have been a staple of our fall training for 10 years.
Our main goal is to take 49-52 sec High school runners and turn them into the best college 400 runners they can be. All I really know is that every runner who has completed this workout has run a minimum of 49.1 and a max of 46.49. Most others about 15-20 men over the years have run somewhere in between. This wo must be able to be completed before competition starts. It is pretty much discontinued or it morphs into something different once we start racing.
ditto: my experience exactly. Maybe it was You who I stole that session from:eek: 
Thanks for that. I have carried on the discussion in the LT thread rather than Gez’s log getting too OT.
http://www.charliefrancis.com/community/showthread.php?p=171923#post171923
[b]Session 12 - Technique
Warm Up[/b]
15 mins jog/stretch/drills
Technique Work
15 mins arms focus
15 mins medicine ball work
15 mins start technique
Flexibility
30 mins static stretching
TOTAL TRAINING TIME: 1 hour 30 mins
Comments:
Worked out with Boldwarrior who taught me quite a bit in just the first session. Will be getting blocks for next week and will keep working on the things that we did this week until I master them.
[b]Session 13 - Speed & Special Endurance
Warm Up[/b]
10 mins general with jog / light stretch
A Skip
3 x 10m
B Skip
5 x 10m
50m Build Up
5 mins dynamic flexibility
Speed - Flying 20’s
3 x 20m off 20m build up with focus on arms
5 mins rest
3 x 20m off 20m build up with focus on arms
10 mins rest
Special Endurance
200m in 25secs with 1min 30secs rest + 200m in 26secs
20 mins active recovery
200m in 25secs with 1mins 30secs rest + 200m in 27secs
[b]Session 14 - Weights
Weights
Back Squats[/b]
44lbs x 8
154lbs x 6
242lbs x 4
264lbs x 4
264lbs x 4
264lbs x 4
Close Grip Pull Ups
BW x 10
BW x 9
Close Grip Pull Up Negatives
BW x 4 x 10secs
DB Bench Press
127lbs x 4
127lbs x 4
127lbs x 4
Barbell Reverse Lunge & Calf Raise
44lbs x 4
100lbs x 4
100lbs x 4
Glut/Box - Bent Knee
3 x BW x 12 (each leg)
1L Ball Leg Curls
BW x 12
BW x 12
Flexibility
30 mins static stretching
TOTAL TRAINING TIME: 3 hours
Comments:
Great day training. Was tight during the running but still happy with the times. Weights were good.
I’ve decided I will stick with this program for the next 2 weeks until the end of this phase which will culminate in my first run. I will then get advice from fellow board members and the guidance of Boldwarrior to help me design the facets of my pre-competition phase, which will take me through until the middle of January where I will finish off with 4 weeks of competition/maintenance. Thanks for the help again, but like I said this is just a ‘try and see’ type season, and if I start posting impressive times during February, then I will obviously look at getting a bit more serious/perfect next year.
2 questions
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When you did your fly 30’s a few weeks back did anyone time you,and if so what times did you run?
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On the workout where you ran 300 rested 90sec then ran 150 all out. Do you know what your time for the 150 was? (This is actually the most important part of the wo.We use this later in the season stolen from kk)
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on your most recent wo 200@ 25 rest 90sec 200@ 26 0r 27. How did the 25sec 2oo feel? Was it nice and relaxed or did you feel like there was a lot of effort to run the 25?
Sorry, that was 3 questions.
Session 15 - Extensive Tempo
Warm Up
10mins general jog/stretch
Set 1
300m in 47secs + 100m walk
300m in 46secs + 100m walk
300m in 46secs + 7 mins active recovery
Set 2
300m in 45secs + 100m walk
300m in 48secs + 100m walk
300m in 52secs + 7 mins active recovery
Set 3
300m in 46secs + 100m walk
300m in 48secs
Cool Down
10 mins walk/jog
Flexibility
25 mins static stretching
Session 16 - Recovery
Pool Session
30 mins various mobility exercises in the pool
Flexibility
30 mins static stretching
TOTAL TRAINING TIME: 3 hours
Comments:
Extremely happy with how the 300’s went today. Really heading in the right direction time wise (except that 3rd rep in the 2nd set :o ) and will be up to scratch load wise next week where I will do the 3 x 3 x 300. I think the extra rest between sets helped, and I got a little carried away with how good I felt running that 45. Haven’t done the recovery session yet so will post what I do from there this arvy, will probably head to the pool and do some mobility/stretching. I’ll also respond to your 2… I mean 3 questions then too mekstrand.
mekstrand:
question 2: what correlation does the 150 have for later in the season? And how should this related to the 300m?
The 150 is short enough for even the weakest-minded to keep sprinting with good form and long enough (time-wise) to generate a bucket of ‘lactic acid’. So you learn to maintain the rhythm of the race despite the oppressive buildup of acid. The 300+150 (off 30sec to 90sec, we always did it off 30sec during GPP) is referred to on this board as a “split run” but essentially it takes the place of “over-distance” intervals which can have their own problems (mostly related to holding form from start to finish).
The 300 is often used as a “depletion” effort, or an effort to generate a bit of fatigue. In difficult windy conditions, the 300 can be done as a fast tempo, perhaps as much as 4-seconds slower than PB. The “effort” is then put into the backup 150, always run with the help of the prevailing wind and always run 100% effort.
please excuse me jumping in
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No I didn’t have someone time the flying 30’s as most of my training this season will be by myself as I don’t want to commit to a squad when I’m not even certain that this is totally what I want to do. I just go flat out and concentrate on all the technique pointers I have been given to date.
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Sorry again I have been most likely looking at this session from the wrong angle, as I was more worried about what time I was coming home with in the first 300m, and just making the 150m all about getting through it at 100% effort without being too concerned with how ‘quickly’ I finished. From KitKat’s explanation I see the importance of timing the 150 so will be doing it from now on.
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The 25sec 200 was definitely nice and relaxed, and so was the second one up until about 75m to go when I started to struggle a bit. The all out push towards the end of the extended runs is something I have struggled with, and something I really need to work on over the next couple of months. Instead of trying to ‘power’ through when I start to struggle, I think mentally I switch more to survival mode then really attacking it, as was the case this morning when I hit the wall in my second set of 300’s and ran a 52! In saying that, I had a good think about it for the last set, and while I felt as bad during the last run as I did in that 52sec effort, I seemed to instead of shifting in to coast just to finish up, turned it up a gear and got home in 48sec, when I would have probably been struggling to break 50 at the pace I was doing.
I have learned more in posting my workouts on this site over the last 2 weeks then I did in my first 3 months of training, so thanks everyone for the help so far.
Irrespective of how fast you may ever run 400m, it’s clear to me you’re a class act and your presence and contribution on the board is very welcome. Do the work, but ask the questions by all means.
As this is one of kk’s wo’s his explanation is correct. 30 sec should be the rest. That’s what we also use. You do not want full recovery The runner must still feel tired and not really ready to run.
I think it is important to take the 150 time so that we can show our runners how much they really slow down in the last part of the 400.Another reason I like to record times is so that we can show our athletes how they have improved during the year. The 150 times should drop as training progresses.
KK gave you the answer to the 300-150 question.
I asked about the fly 30 because it can give an indication of your basic speed.
In regards to the other question I just was wondering how you felt during the wo. Your description was quite logical and it seems as if you are really moving in the right direction.
My only comments would be these. When running reps where fatique starts to set in . Think of total relaxation,staying tall and driving your arms with a bit more effort, but resist the temptation to power through as this will lead to tightness in the shoulders,and the rest of your upper body.
Another suggestion, when attempting a long session. If you are not hitting the times just shorten or adjust times to a more realistic goal for that day. Some days things just don’t come off the way we envisioned them pre workout.
I’m not a big believer in the run until you puke or die theory. For instance if the 3x3x300 wo becomes really hard on a particular day just cut the third set of 300’s down to 200’s or run 3x2x300. There are lots of things you can do to adjust things so as not to feel totally trashed.
I always want our runners to acomplish something positive during each wo. Good luck
Thanks - ive read a bit about the split runs, and have done a few 300/150 off 60sec.
[b]Session 17 - Plyometrics & Repeat 200’s
Warm Up[/b]
15 mins jog / stretch
[b]
Plyometrics
Double Leg Ankle Bounce[/b]
3 x 10
Bounding
2 x 10
Repeat 200’s
8 x 200m in 28secs with 2mins rest
Recovery
15 mins walk/jog
Flexibility
30 mins static stretching
]Session 18 - Weights
BB Bench Press
44lbs x 8
154lbs x 6
193lbs x 4
193lbs x 4
193lbs x 4
193lbs x 4
Pull Up Narrow Reverse
BW x 10
BW x 9
Pull Up Narrow Negatives
BW x 4 x 10secs
Barbell Explosive Side Lunge
44lbs x 4
116lbs x 4
116lbs x 4
116lbs x 4
DB Military Press
83lbs x 4
83lbs x 4
83lbs x 4
Glut/Box - Straight Leg
BW x 3 x 12
TOTAL TRAINING TIME: 3 hours
Comments:
Thought I ran a pretty good tempo, and the last 3 were especially tough. Not much else to report though.
Session 19 - Core & Intensive Tempo
[b]Core
Ball Hold/Stepping[/b]
BW x 30secs (each leg)
Bench Knee Rocks
3 x 12
Floor Crucifix Twist
3 x 12
Ball Hamstring Curl
3 x 12
Ball Bridge on Elbows
BW x 30secs
Ball Wt Twist Crunches
3 x 12 (each side)
Ball 1 Leg Bridge Back Hold
3 x 50secs (each leg)
Warm Up
15 mins jog/stretch/drill (a skip, b skip etc)
Tempo
3 x 4 x 100m in ~ 13.5secs with 45secs walk recovery (3mins between sets)
Cool Down
15 mins walk/jog
Flexibility
30 mins static stretching
TOTAL TRAINING TIME: 2 hours
Comments:
Did this session in the middle of the day again to try to help acclimatise to when I will be racing during the summer. Was a tough session mainly due to the heat, but ran quicker then the week before, and recovered well between sets/reps.
[b][u]Session 20 - Special Endurance
General Warm Up[/u][/b]
800m jog
10 mins stretching
Specific Warm Up
10 mins drills/dynamic flexibility
Special Endurance
300m in 40secs with 40secs walk recovery + 150m in 22secs
Full Rest (approx 20 mins of walking/jogging/stretch)
300m in 40secs with 40secs walk recovery + 150m in 21secs
Cool Down
15 mins jog/walk
Flexibility
30 mins static stretching
[b]Session 21 - Weights
Back Squats[/b]
44lbs x 8
154lbs x 6
242lbs x 4
275lbs x 4
275lbs x 4
275lbs x 4
Close Grip Pull Ups
BW x 11
BW x 10
Close Grip Pull Up Negatives
BW x 4 x 10secs
DB Bench Press
132lbs x 4
132lbs x 4
132lbs x 4
Barbell Reverse Lunge & Calf Raise
100lbs x 4
100lbs x 4
100lbs x 4
Glut/Box - Bent Knee
2 x BW x 12 (each leg)
1L Ball Leg Curls
BW x 12
BW x 12
Flexibility
30 miins static stretching
TOTAL TRAINING TIME: 3 hours
Comments:
Nearly getting into 39sec territory for the 300’s. May have on the second one if not for a pluvver sitting right in the middle of my lane and refusing to move which messed my rythym up pretty bad. :mad: Definitely feel like I up starting to open up on the 150, and working through the build up to run strong, though still fading badly in the last 50m, as with the 300’s. Do you think realistic goals for this session would be 37s for the 300 and 18s for the 150 by mid January? Have a bit of a cold but didn’t feel too bad in this session.