first training in spp
2 x 30m 2.5’ rest 4.4 best time
2x (3x 60) 20 m acceleration limit. 8.40 best time
strengh endurance (i don’t understand if i do it in the right way, i must film) 3 x 30 3’ rest
then
power clean 5x5 at 60% of 5RM
squat 2x5 at 90% 5RM
bench as squat
dip (whitout weight)
today tempo run
4x (4x100) 2.30 Set, 30" between reps.
a lot of stretching
Ems on Abs (hipertrofy)
Recovery on Gluteus and harmstring
day 3, intensity day
3x30 m 5’ rest. 4.75 (very bad)
3x40 5’ rest 5.7
2x (2 x EFE) best time 9" rest 7’/11
weight
low intensity day
2 x 200m 1’ rest
3’ rest
2x200m 1’ rest
3’rest
1 x 200
4x 100
abdomen.
i noticed that when i Start, i can’t put my body forward, and i can put my body forward (or lean as you say in the forum) only after 20 m, and then i noticed to accelerate a lot.
how can i improve?
Do sprints up a hill where you can still run fast (not too steep) or do sprints with a light sled on flat ground. Again, you still want to be fast so not more than 10% slower than your time without the sled. So if you run a distance in 4.0 seconds without the sled, you want to run no slower than 4.4 seconds with the sled ideally.
Do some sessions like these and you will eventually be able to apply forces further behind your Center of Gravity than you could before.
If you do a search on hills, sleds, acceleration, etc. you will find alot of info.
good. so i can use a sled (i can use a weight whit a rope?) and i do acceleration whit this, but whit a decrease of max 10%.
so if i did:
4x30
4 x 30
now i can do
4x 30 record best time
4x30 whit weight (max 10%slower).
but when i start, i must try to stay whit the body forward…or I will learn this whit the time?
don’t “try” to lean forward. Just focus on your arms, stay relaxed yet powerful, and everything will take care of itself. You need to run within yourself (whether it is as fast as you want to be right now or not) and have the confidence in your training and confidence that in time you will improve.
If you do this for your sprints, and then work on your strength, power, and flexibility separately, you will sprint how you should sprint without even thinking about it.
Clear your mind.
thanks…I’ll do how you state
today i run 30 m in 3.97…good time for me (the first time i run in less then 4)…and i noticed that i do this good time (for me) even because I do the first movement whit a shorter pass.
aproximatively…how long is a normal pass in the starT?
yesterday:
High intensity day:
3x30 m. 3’ rest. best time 4.25
3x30 whit block. i don’t do it in good form. the next time
3x3x 60 (30m intensity limit): 8.20 best time.
Rest 3.5/8
Strenght endurance. 3x30 3’ rest
no weight (i’m in spain now and haven’t acces to gym).
today: rain rain rain…i do 15x100 m and a lot of med ball and stretching to develop my flexibility…i have poor flexibility in some position and this don’t allow me to run in correct form!
now I start to try to eat more, my diet in GPP and first week of SPP was about 2000 Kcal, and some day (holiday, and so on) i eat more.
now i’m very lean (178 x 72kg at 8% or less BF) and i try to get some muscle and strenght!
in Spain i did 2th week and i hadn’t time to write. (ps the track is better in spain, whit more structure).
today i start 3rd week and i did:
3x30 acceleration (here i have not block, so i do 3x30 light, and 4x30 intense). the best time was 4.30, worste than the other week (i reached <4").
3x3 x 60 m (intensity at 30m) best time 8.25 (little bit better)
strenght endurance. i don’t know if i did in the good way.
I noticed i have a tight muscle, but i don’t understad what muscle. when i try to stay in squat position i must stay whit my head over my feet.
i have another tigh muscle, only in the right leg, when i lean on my back and try to put the right leg on my chest, i feel pain in the union of leg whit abd and in the abdomen.
yesterday
3x30 light (2’ rest) + 4x30 (high intensity) 4’ rest. best time 4.34!
3x2x60 + 2 x60. 3.5’ - 7’ Rest. best 8.34 (30 m intensity limit).
today.
tempo run 4x100+(3x100 + 2x150)+ 4x100. + 2x200+2x100
28/01-08
4x30m 2’ rest (to improve tecnique)
4x30 4’ rest (best time 4.40…POOR)
3x3x60m (intensiti 30 m) 8.2-8.07-8.4 the time in the faster of three. rest 3.5/8’
Srenght endurance 4x30 m 3’ rest
15’ rest
Power clean 5x5 @ 40 kg
squat (to go at parallel) 5x5 @ 80 kg
my weight now is 73.5 (i start to eat more)
yesterday, speed:
4x30 to lear acceleration
4x30 95-100% effort. 5-6’ rest best time 4.25
3x EFE 9’ rest
3x60 10’ rest. best time 8.08
my time start to improve…after a lot of time who I see my time worsed
in the night I did EMS work on Gluteus, ham and quad
now i try to put some mass on my body…
there are some photo…and i think i get too lean
friday:
4x30 best time 4.2
2x4 x 60 best time 8.2 rest 4,5’/8
plio
yesterday:
4x30 m 5’ rest 4.3 best time
4x30 blocks 5’ rest 4.5 best time
3x20 finish drill
3x 60 10’ rest best time 7.88 (the first time in SPP i go down 8’)
plio 5x 8 (40 touch total)
today i don’t do tempo run (i do only 2 tempo run this week, i take 2 day rest and monday i try to do a good training)
Are you still doing 3 HI days? IMHO at your level is a bit too much.
Planning to compete?
yes. now i have another thread “new ayudar training”.
You think i must reduce to 2/week HI and 3/week LI?