this was my first unresisted speed season of the training year and it felt pretty good, it was in cool weather and raining so in better conditions i think the session would have been great. i feel like i could already pb in any short sprint which is good at this point in training. the reason i do 40m for my EFE is thats just all the room i have on the field i use
haha, i was just reading your training journal right before i saw this post and noticed the added throws
the + usually refer to a 50m walk and ++ is a 100m walk for tempo, but for the most part i have been doing my tempo on a treadmill so i do each + is 30 seconds rest
the first 5ish starts felt amazingly powerful and fast but that feeling quickly faded and they felt good but not great. Also during the EFE runs the i felt very fast and technically good.
haha yeah! its nice to have more variety than just the OHB. I think i’ll start to record my BLFT with the shot too.
Ah cool! Do you use 1 tempo day per week currently then? ATM im using 3 speed days and 1 tempo day, i also lift on each of these days so i can have 3 days complete rest.
Cool man! i had ordered a sled a month back but its out of stock till oct! bummer - i really wanted it to train this summer. Alright…again with the questions EFE? haha.
i try to do 3 high intensity days, 3 low intensity days and one day completely off. i do tempo on low intensity days but not every time, sometimes ill do a recovery circuit or something else with a similar affect as tempo
just make your own sled, thats what i did. i just used stuff i already had. i used a bag (dont use something you care about it started ripping after two or three sessions), duck tape, string, weights and a belt. its not pretty but it works
EFE is when you do a run typically its split up into 3 20m sections and you do a sub max build up for 20m then you start running pretty hard and then you coast, hence the name you go easy fast then easy.
dont worry i dont mind the questions, i always like discussing training.
I had made a response to this last night but it didnt post and i lost it.
Thats cool, do you use deload weeks?
Your right! Thats tomorrows project! i actually used to fill a duffel bag with sacks of sand and drag it but that was for a conditioning circuit well before i was training for speed. Haha no it wont be pretty! you should see my med ball, i made it out of a basketball, sand and duct tape.
Ah yeah that makes sense! I’ll give them a go!
Do you use the 10% rule when using the weighted sled?
I do deload. For GPP that made it a little interesting since its 10 weeks so i couldn’t do the usual 3+1, So i am doing 3+1+4+2
I use the 10% rule roughly, i dont exactly figure out what 10% is but i just use a weight that doesn’t alter form which is the purpose of the 10% rule. I am using 15 pounds as my sled, but i am a small guy 140-145lbs.
I dont do the accels after throws. I dont have the GPP Video, i have only read Speed Trap and then everything else i have learned through forum posts. i didnt even realize there was accels after these, are they just run outs after the throw?
Maybe, that is a possibility but i have been on an intensive tempo program since December of 2008 and i didnt improve in my opinion. But i think that could be due to the overwhelming amount of it. But now looking back since i got sick of doing nearly the same thing everyday so i am considering putting in “controlled speed” into my SPP plan to add some variety. I am going to plan it out soon, do you have any suggestions? i want to do S-L and have a 12 week SPP to prepare mainly for 55m and secondly for the 4x200m relay.
i live in Massachusettes, so the weather is iffy but my SPP will be SEP-NOV so i was thinking of doing it very speed oriented in the beginning while the weather is warm enough. Yes i have access to an indoor track but its tiny, only 150m and the surface is one that spikes cant be worn on. so i think that once i am stuck indoors i will do repeats on the straights and stay away form the tight turns as much as possible.
Okay, so right now i am pretty sure about what i want to do for SPP and am going to make a first draft template very soon but would like to hear peoples comments on these two things before i write up the draft:
Instead of doing EFE and FEF runs over 60m, i would do them over 51m. The reason for this is because i am a lower level athlete i wont need as much room to accel and therefore would probably hit MaxV in the F of an EFE and definitely hit it in the second F in a FEF. So by shortening the zones i would make it a little less likely that i hit MaxV and also if i do 51m i can use the 100mH lines which would be very convenient for me.
I know in the Vancouver S-L Graphs that M+F is SE and W is speed but i was considering making it M+F speed and W is SE since i am a lower level sprinter therefore i can handle more speed as it is less stressful, is this correct?