22.66s (2.0w)
Groin was sore, meet was hour and a half behind. Was a couple minutes away from scratching. My legs were tight and sore from the previous days run. I wanted the SE training though so I ran it easy. Ran to 50m hard then cruised to the finish pretty relaxed. Had a fair deal of energy left.
I probably should have scratched completely.
My body is still a little sore today. I’m doing a more bobsled specific workout today. My core is really sore, I think its from this jumping competition I had with my high jump friend after my 200m. We took turns doing running box jumps over the high jump bar. Got up to 62 inches, but it ended up looking like a 2 foot scissor in the end. But I used my abs a lot to get the legs up quickly.
8x30m 35lbs sled pulls
10x 24lbs pud back throws
6x20m car pushes
5x3 bench press
6x3 explosive bench
I’ve got 2 weeks until I fly out to Calgary for the bobsled camp. This is mostly to get me used to pushing and involving the upper body a little more than usual. I’ll still be running plenty of SE to maintain what I’ve got built up.
Hitting some short work today on a hard track, felt really good.
8x50m
Timed the flying 20m to make sure the quality wasnt dropping on the last sets and was pretty consistent all the way through.
10x hop and throw 8kg
5x 8kg forward toss
squat 1x5 @ 315 3x5 @365
3x10 weighted hip thrusts @ 225
I’m touching a bit on the short stuff to brush up a little for the bobsled camp. Its pretty short notice but I’ll be touching up my Max V once a week, now until 10 days from my next comp. But still be doing 2 SE sessions a week.
15x 7kg back throws
6x40m 15lb sled sprints
1x120m
1x150m
4x2 cleans @ 245
Good little workout, the SE runs were into a headwind, but served well for maintenance.
Tough workout day:
1x200m (22.40)
8x30m sled sprints 45lbs
6x Car pushes 20m
4x3 bench press @ 295
6x3 explosive bench press
Very sore and tight. Massage tomorrow
Damn that’s a tough workout.
If I was too add car pushes to my workout, they would probably end my life. I bet there incredibly tough on the whole body.
The worst part is the car pushes then bench press because they pre fatigue the chest. I’m pretty beat up today, going to take it nice and easy for a bit.
Do you think the car pushes help? My friend love them and think they played a major role in him running 6.20 years ago.
Its a very different type of training. While I hadnt considered using it for track training itself, some bobsled athletes have the most insane 30m times ever.
I’ve done 3 training sessions with it and I would say that its awesome. Like a more specific type of strengthening and conditioning then squats.
I’m considering scarfing a shopping trolley from the local store & loading it with plates & rocks. I could stock the full shopping & trolley into the car & ride away.
Car pushes would be too tough on me from the get-go.
I think I might include them. Stores shopping trolley pushes, they key to me going sub 10.2.
A prowler is basically the same thing but you can control the weight in it.
I don’t like the idea of pushing cars for the sport of track and field - what’s the value?
Sled sprints are better. But as a general form of conditioning and strength work its not terrible. The upper body transfer is better and very transferable to push sports.
I agree with RB, it wouldnt be my first or even second pick for sprint training. Stick with sleds. I’m not afraid to go a little heavier on the sleds though, I think theres some good to be had from that.
How heavy and what’s the benefits?
I would put these into my schedule if I had the right equipment. Pretty specific.
I think you could have bitten off more than you can chew syrus, pushing the full weight of a car from the get-go, hence all the soreness and tightness.
I think thats true. I’ve got a training partner who is a bobsled driver and he made us modify the car pushes to make them a little more specific. We pushed hard for 10m,then the driver put it in drive and it made it a little easier, then the driver starts to accelerate away and we had to keep up with the car. According to him, this was the closest thing to bobsled.
As for the sled weights, I think its ok to go over 10% bodyweight. A 20lb sled for me is pretty light, I’d have no problems pulling a 50lb sled.
8x50m (timed as a flying 20m)
15x forward medball throws 8kg
squats 1x5 @ 365, 2x3 @ 385
weighted hip thrusts 3x10 @ 245
Good workout, almost identical to last week’s one except it was much easier to get through the 50’s this week. The quality stayed high throughout, if one would have dropped I would have ended the fly’s right there.
I guess there might be something in them car pushes.
Obviously they develop strength in your legs, hips, and arms, but there is going to be masses of isometric strength being developed particularly in the core & shoulder tendons.
Man, I’m going to start scheduling these in (taking the engine out).
I’ve been gone for a week to Calgary for the Bobsleigh camp. It was a ton of fun and I learned a lot about the sport. It was way more technical than I thought it was going to be but I made it out alive.
The week was set up really tough. We tested speed and jumps on day 1, weights and learned how to push a sled on day 2.
The next 3 days were 2 a day push sessions, one 2 man sessions and 1 4 man session. You can see how exhausting on the CNS this week was setup. On the last day, we tested for pushing times.
My performance results were:
30m: 3.60s, 3.62s (improvement from 3.65s at the last camp)
Standing broad jump: 3.1m on the gym floor, no spikes
Vertical jump: 35"
Power clean 120kg
Front squat 180kg
Close grip bench press 315lbs
Very pleased with these testing results, everything improved from the testing camp.
The rest of the week went by quickly. We were all burnt out after the first two days. The final push testing was disappointing. No one really performed extraordinarily, but everyone performed average to slightly above average for a seasoned bobsleigh athlete. The technique was difficult to pick up and many of us didnt have the hang of it by the end of camp. Pile on the exhaustion and that explains the poor push testing results.
If I could have a solid 2 months worth of technical push training down in the pushing facility I think I could dramatically improve my time. Which wouldnt take much to make a world cup with that time. We’ll see where this takes me, I may go back down to train for a month and see if I can improve my push time. If it improves to a time that is half decent I may go full into the sport. But for now, I move on ahead with the rest of my main competitive season in track.
The plan for now is to do nothing for a couple days and recharge. Then do a tempo session followed by an easy SE session possibly on tuesday. I wont be doing anything full speed for about 7 days to allow for my CNS to recover.