Yes I do it from the top position of a pushup. I also do it from the bottom occasionally, that is what the i mean when i write 2x20m Flat.
When I do them, i pause at the top of a push up and just go. Everything will just happen you don’t need to think about it. Just a warning the first few times you might almost fall on your face if you try them, which I would recommend (the trying part not the falling on your face part). The reason for them is after a few steps your body can’t help but be in proper sprint position with good body angles, so its a learning drill but you also speed work at the same time.
Today was the first day of my this testing week and i am happy with the results thus far. Going into this workout i was feeling very sluggish and tired and hadn’t eaten much all day so I was surprised by the results. I was very happy with the Clean results and the by the time i got to the SLJ i must have been fatigued. I didn’t realize it at the time but once i got to squats the weights felt so much heavier than they usually do but i really cant complain because even if it was only by 2 cm…at least it was an improvement.
This 30m test wasn’t exactly 30m but its pretty close but i have done it before and video timed so I wasn’t really looking at the times but rather the improvement. The most recent time i had was almost exactly a year ago. Based on these videos i was .25 seconds faster than my old self. So this GPP has been very successful. I wish i did a video timed 30m at the beginning of this GPP for a better comparison but i didn’t so this is what i had to work with. I believe that almost all if not more of the .25 second improvement was from these past 10 weeks, since for the 6ish months before i was on a tempo program and i can almost guarantee my acceleration did not get better, it probably got worse. So right now I’m very happy with the improvement. I was bored so I used Kinovea (free video software which I would recommend) and synchronized the videos and by the end of the 30m I was about 2m ahead which was nice to see, so I am very excited for this upcoming season.
Also for anyone that is wondering my running Vertical is about 30" I think
You need to decrease that squat vol, you are in spp now. Remember you can’t take Mike strength training volume and try to apply it to CF sprint program.
I am only lifting 2 times a week vs the 3 i was in GPP so i thought i could up the volume since the weekly total would be less but this work out took so long to complete that I will gladly reduce the volume and was actually going to do that after i realized that i don’t have enough time to do this everyday.
What do you mean Mike Strength Training Volume?
And what would you recommend? something closer to 4x3 or 3x3ish?
Mike Young and DP normally back squat once a week and each session normally ave 5-6 sets of squat. Also Mike Young sprint vol is much lower then CF… I would stick to something like.
Squat Twice per week.
5, 5, 5
5, 4, 4
4, 4, 3
3x5 Sub Max
4, 4, 3
4, 3, 3
3x3
I now have easy access to a track so today I got to do my tempo on a football field and running on grass feels sooooooo much nicer than the tempo I’ve been doing on a treadmill. Tomorrow is my first time this training season running on a track so I am excited to see how i feel moving on the track since i know I am much faster than last time I ran on one. Also I now have a training partner who is about the same ability as me so that’ll help and make training less lonesome.
