How did you go about the overspeed work? I’m playing around with the idea of implementing it sparingly to keep from hitting a wall in my flying sprints progression. Do you think it could serve that purpose?
I used the ole school bungee cords from perform better. I towed my partner for 30m rest 3mins then performed the overspeed portion for 40m. When I was towing my partner I was only going half speed because that wasn’t the focus. Another reason why I did the overspeed session was I needed a strong stimulus since I was taking three days off.
Ok guys, my season is finally over and I have learned a lot this season. Some how I fill like I didn’t reach my full potential because of poor decision making and 6 hamstring injuries. If all go well over the next 4 weeks I will return for another season, which may be my last. The plan is to take 2 weeks off follow by 2 weeks of active rest (light weights, jogging and kettlebell circuits).
Results: 07-24-10
100: 11.03 with wind
Somehow I ended up in the wrong heat and raced against 15-16yr kids. Not sure if it was the competition or Friday workout, I don’t understand why my time was off.??
Sun-Mon: REST
Results: 07-27-10
100: 10.83
Heat Index 100 degrees and a major fuck up, I never can catch a break. :mad: We had to run the 100 twice within 15mins because the timing sensor failed for our heat, my friend who was watching said my first race was fucking awesome but I wasn’t able to recover within 15mins and I totally failed apart the last 10-15meters.
Things I need to achieve this fall training period:
1: Increase weight room strength.
2: Cont to develop general fitness.
3: Intro spec end 1/2 ASAP, this work will start in week 1 of SPP.
I took a week off then I played flag foot ball on a saturday, ten I took 3 more days off. I started doing some light tempo and it upperbody. Ima stay away from legs for another week.
Tue:
2 sets at 10 reps
Deadlifts (2x8)
Bench
Lunges
Lat pull downs
Rdl
Mil press
Squats
Seated rows
Abs (50)
Camp is a grind right now but it’s time to start some pre-gpp work. 2 times through at 10 reps, I was catching serious cramps because I did the session right after practice. I must be taking in 300grms of protein from all the protein shakes, bars and great training table food.
Ok - Disagree with you here.
Awesome set of video’s you posted up, they help heaps with diagnosis of what you need to concentrate on.
1 - Learn what is causing your Hammie injuries - looking at the video’s, i’m leaning towards tight Hip flexors and Thighs - either or both of Lack of ROM and Knotts.
2 - Back mechanics - in certain frames when pausing, not only is your back rounded, your entire body position looks like your sitting in a chair… This is not a lack of strength, but tightness and not know how to Hold your Core Body Posture when under load.
3 - Hip Height - You have Zero. Your entire Torso holds still and the arms/legs are rotating around the Torso. Your power has to start from your Torso and radiate outwards - currently your power is all coming from your Limbs. Extra gym strength wont fix this with Barbells etc.
4 - Your arm mechanics - your elbows are pocking out to the side like chicken wings, ready to attack the guys ears in the lane beside you…
Before any extra Squatting strength, speed endurance or general fitness will help you, you need your mechanics fixed. I’m sure you’re aware the Forums make it nearly impossible unless your constantly video taping etc.
You either need to find a specialist coach, even for a week or two.
Or, get that camera, camcorder out, and in GPP, don’t progress from one exercise to the next until it looks good on film. A 12 week GPP with a 6wk SPP will do better than 6wk GPP done wrong followed by 12wk Spp.
You have a full yr to get ready, forget about a triple periodization this yr, go for a Double.
