Misnamed Sprinter's Training Log

fixed… html code and flickr weren’t getting along

i have to have 10 to send

Weds A
WU Green
2x(35m fly, fef, 35m fly) 15m run-in, 252025 fef

Weds B: 9 contacts
power clean 3x2 245
w/ hurdle x3 (first one off low box)

Next sped day will be Saturday since I don’t have facilities tomorrow or friday.

have some free time on my hands so I’ve been messing around with analyzing video… Here’s a poor quality 3pt start but I think you can still see what’s goin on

normal speed
http://www.youtube.com/watch?v=pmOFkdISShI

frame-by-frame(ish)
http://www.youtube.com/watch?v=VUaWAV-wTVE

30m with a goofy first step
http://www.youtube.com/watch?v=3zWDCXXJ7OY

Thurs
3x GS Circuit
4750x turkey chomp
6000x mashed potato between jaw throw
7x apple pie lifts to face
superset w/ ice cream scoop x8
1x regret and shame

Sat will probably be resisted accel work with 10 pounds of weight in my stomach

I somehow escaped Thanksgiving week -.2 lbs.

Sat A: 230m
WU Green
2x55m 2x60m from blocks w/ full recovery

Pretty dynamite session… my starts really came along today… adjusted my set position with pretty good results.

Also got a sweet black friday deal on a HD flip cam… So I can post footage now that isn’t too CNS intensive for you guys to view.

frame-by-frames of various starts from this mornings session:
http://www.youtube.com/watch?v=RX7QHsX1EXY

Some real speed runs…
http://www.youtube.com/watch?v=8d1ihQqFMxo
http://www.youtube.com/watch?v=vlVPc6jpGCM
http://www.youtube.com/watch?v=zfD0bd-VBt4

to me the heel height is too low. I can only access the last video

should have access to all of em now.

Sat B: weights/12 throws
squat 3x3 385
sets 1,3: Vsq,BLV x3
fast eccentric RDL 3x4 185
sets 1,3: FSq,OHb x3

2xcore circuit

head a bit exaggerated up a touch and poke your chest out (like a school bully), step 4 heel a bit low, step 5 you turn your toes hard to the right

Any 30m time trails?? How much you think your squat and clean numbers are?

I’ve had one via frame count on 30fps video… pretty decent time
As for the lifts… I’m not sure if I’ll be pushing them again. 395x4 for squat and 275x3 for pc are the highest I’ve gone and both of them went up pretty easily. Next block I might push squats but olympic lifts will probably take a backseat from here on out.

Nice, what’s your bw? I hope to start back training today, gonna be using our new timing system and dartfish software.

Since I’ve started the heavy sprinting I’ve gone down to about 188 while killin food. hope the training goes well and the body holds up for you this year.

Tues A 240m/40 contacts
WU Green
2x40 4pt
alt leg bound w/ low heel recovery, hurdle hops, st leg bound
40 blocks, plyos, 40 blocks

The focus was on some minor adjustments to my blocks… it was more or less successful but I just zoned out and ran with a blank mind on a few of them… felt powerful and my transition is feeling smoother.

no weights today… just didnt have time but they can easily be switched around

Weds
WU Red, Hurdle Mobility x8
3x(200, 150) 3min rest 27-29s, 17-19s

2x core circuit

Thurs A
WU Green
2x(40fly, fef, 40fly) 15m run in to the flies, 252025 fef runs

Thurs B
Hang clean 3x3 225
w/ 2e alt leg bound focus on complete push
2xhyper complex/throw circuit