I am going to list the shoes I have right now. I wear a size 9.5-10
Nike Impax(found them at at track meet haha) I use these for running on rough surfaces, such as the rough ground at my house. These weigh .8lbs.
Vick Air Blacksburg- these are casual shoes, I used to run in them, but they are way to heavy and big. These are cool though, they have Mike Vick’s signature on the bottom of the shoe. These weigh like 1.2 lbs
Nike Free’s- I had a first pair of these, and when I wore them they somehow tore the first time I wore them. I will only wear these on safe surfaces. I will not wear them on a track because i saw someone’s tear before. I timed my 40 yd dash on these, and i slipped a little, so that costed me probably a tenth of a second. weigh only .5lbs
Track spikes- These are the school’s track spikes. My coach only wants me to wear these at Track meets. These only weigh .5 lbs
Reebok football cleats- 1.1lbs each, but these are "OK’’ cleats. I need to fix the insole on these though.
I was glad that my legs were evenly balanced. I warmed up my body a whole better, and that was probably the case.
On the wall sits, I spread my legs farther and did a quarter squat.
On my next workout, 2:30 on stepups,
Iso hold Wall-sits, 5min.
Tommorow might be an off day, if it isn’t then it will be Power Speed Drills. 4x20yds, a’s, b’s, hops, bounding, or something else that I can think of.
Notes: I still feel the starts need more explosion. On the 10yd dashes my head needs to be down all the way. My form felt good on the flying 20’s, and especially my arm pump.
My coach only makes me do speed endurance as the “track workout” which is no point in showing up if you have no speed to go with it. I run the damn 400m and he wont let me switch to something shorter because he hates me, it sucks. so this will probably be my last year of track.
stepups: 2:30, 1 rep per second, right leg got real strong, it had 140 reps in the first 2min this time!! So both of my legs improved, but my right leg improved the most.
It was very cold outside and I had to wear every Under Armour I had. I ran with the wind so I had some help. My form felt better than ever. Next time I do these I only need to do 6 because Its probably too taxing on the CNS.
On saturday, I will do max reps on the stepups with a 15lb weight vest.
Summary: I changed my starting form, when i used to start in my stance, i had my feet flat on the ground. Now a coach corrected this and I am on my toes when i am in my stance. I wish that we could use blocks when we timed 40’s, if we did we would probably drop .2 off our times. On the 10’s felt explosive. I changed the volume of the flying 20’s because It was too taxing on the CNS.
Tommorow, hopefully stepups for 3:00, gonna be tough
I cannot see how doing unweighted step-ups like this will give you any benefit in explosiveness. I understand you do not think you can lift weights–fine–but what about hill sprints, medicine ball throws, stairs, etc.?
Aren’t stairs the same as the unweighted stepups. With hill sprints, instead do you think a sled with 10% would be fine?? I dont have access to medicine balls.