Ok, just finished a 100 race… high 11… had a sick start, but then (according to spectators)
I was " running in place, like i was making an effort to go forward, but i looked like i wasnt going forward "
One said " I started going through the motion myself FOR you, its was annoying watching you ! you look like you could go faster but dont "
I dont have video footage, just those reports…
They claim its only when I rise to my run… the start was great, first to 10 meters, first to 20, first to 30.
Whats going on… im doing ALOT of hurdle mobility and ground based mobility… im not out of shape, im not weak and my butt grew much bigger since i started doing all this activation drills and weight training with glute focus…
Charlie if you are there please tell me what you think about this…
Cont to increase general fitness levels and put the weights on maint something like 2x2x80%. On the track it seems like your first 30 is strong so i would focus more on top speed and speed end in that order. How many meets do you have remaining; you must understand its not gonna happen overnite. Without film its really diffcult bc we dont know whats going on from 30-100 which represent a large part of the race. Im curious why you not training pass these early meets and try running some open 200’s?
How would you “focus” on top speed and SE for athletes like me ? cut accels by half and do SE and TS twice a week ?
next one is 4x100 in 10 days, then 200m early may…
I understand its not gonna happen overnight, but its just that I expected better than this thats all… an 11.5 would have been acceptable but this is plain strange, something is VERY wrong at 50-100m, I lose tenths of seconds for nothing.
Like i said earlier decrease the weight intensity so you can develop top speed and speed end. Whats going on with you is not weird at all. You are married to the weights and thats ur problem.
between 3x3 to 5x5…
would it be wise to do SE on monday as well as friday ? ill cut vol on the accels and plyos to throw in a couple 150m runs on monday too… no ?
5x5 is too much volume when trying to improve top speed etc. You dont understand, if you improve your top speed it will improve the middle-end of race esp at this stage. Now lets say if you have done 6weeks of top speed work and felt very good about your top speed then u may shift the focus to SE > see below.
Can somebody please explain to me why the weights volume needs to be cut when working on top speed? Is it because weights is closely linked to acceleration? Is it not possible to lift heavy, and then 48 hours later do a max velocity or speed endurance workout? I know Dave Lease advocates dropping the intensity of the lifts just prior to the season and lifting quicker, but Charlie says the lifting speeds are so far from those in sprinting, that this doesn’t really bare thinking about. I also know Linford drops weights in season, but I am not really sure of his reasoning, to feel fresher I guess.
If you look at CF graphs they should help a ton. I think one reason why weights should be decrease when top speed and SE is the focus bc unlike acc top speed and SE is more stressful on the body and you need to have more cns reserve to see improvement in those areas. As you can see on cf graphs bj ave improvements were around 5-6% and as the season moved on the ave improvement decrease so top speed and SE could take effect. high strength vol and acc go together, high strength vol and top speed or se dont go together.
We need some more test results from you to find out what’s wrong:
Your split times over 100m
150m from Standing
Video footage
Most likely you are de-accelerating from 30m because of poor running mechanics.
Then I would suggest either an short to long or long to short approach (no pun intended). Either start from 20m and once it feels good, go to 30-40-50m etc.
Or Start from 400m, then go to 300-250-200-150 and finally 40m accelerations
for the taper.
Technique: You should get someone to look over your running mechanics.
I remember you posting a video like a month ago. One thing I remember from it is that you had very short steps and as you’re pretty strong that doesn’t make sense.
So don’t be afraid of striking in front of COG. Instead, try to reach as far as possible by extending the hip. You don’t want your heel to be much in front of the knee though.
Thanks ! it’s MUCH better now… i do 10m in 7 steps exactly and im not even forcing it… 1.46 HT and 1.85 ET … i also was the first to 10m,20,30 and 60m today… i begin to break apart after that.
but again lack of experience made me think about how im gonna run and i started looking around me watching theres nobody there like i can control it… it was better than last time though … i just have to run more meets
I WILL start getting 60-80m footage ! expect 3 filmed speed runs each week !
Ill use all my resources to fix those problems starting now…