It took a v long time to heal.rehab work has left me strong in that area…blessing in disguise maybe.
My ground response has been poor, Most of my plyos have been two foot upwards on to a box, until the second cycle of max strength phase, where I have started to do a few low volume plyos after weights, one leg hops, stride jumps & my response and power off the ground is not great. I plan on adding some hops over hurdles after weights durning the next 3 weeks. sometimes my hip height can drop while sprinting, due to poor response off ground???
Also after coming off max strength, i expect to feel fresher and hopefully see a greater improvement on the track. In the next 3 weeks, I will be dropping the special endurance on the wed for tempo and keeping the speed endurance ( 80s ) and speed work ( blocks 30m ,fly ins, 2x60m) on mon and fri, vol less than 350m. might add a low key race in during this period, before i compete proper end Jan,Feb.
What kind of 2 foot hops before the speed work? over hurdles or ankle pops? Would flying 30s be better than 20s, i can hold my speed pretty well right through to 80m goin of 60m 70m training times.
how long does it take to see a response from the gains i have made in the gym (max strength) and on the track( speed work,special endurance wise)?
Iv been training with no probs sinc Nov 1st wk.
weights room since Oct 1st wk.
Thanks
L4