Yep im sure you would hit 11.5, it normally take 3-4 meets for the 100m.
Well, I’ll keep pushing it in training and will try to set up some practice meets for my buddies and I, complete with blocks and semi-FAT timing rigged up, just for the hell of it. The way things are going (me PRing each race) I’ll be going sub 11.5 in no time.
And thanks for all the ideas you’ve bounced off of me. I do have some changes to make for next year. If things go well, 11 flat will fall next season.
What are some of the changes you see making at this time?
I see myself working gradually out to longer distances and staying with them or using split runs when facilities make it necessary. I’m also going to start including tempo of some sort, even if it is at 50-60% speed.
Other than that, I just need to get stronger and keep chipping away at things. I’m actually a lot weaker than last year in terms of CMJ and SLJ but I’m faster. When I get my strength back up good things will happen.
im not familar with innosport max strength cycles can u explain.
I’m not even going to go on a MaxS cycle. If I stay consistent with a movement I can gain strength pretty easily so I’m just going to do 3-4 sets of banded reactive squats and jumping snatch pulls a week and really try to drive my numbers up in those lifts. I figure once I can do squats with 185 lbs+light bands in under 1 second per rep I’ll have a 36" CMJ and will be strong enough for now.
Strangely enough, my CMJ was down about 4" from last season, so I’ve got a lot of room to get stronger again.
interesting, why those two lifts?
No real reason. The main thing is that neither creates too much fatigue and therefore won’t mess with my sprinting too much. Also, it’s really easy to monitor progression. If I can get my reps in the squat under 1 second, I up the weight 5 lbs next session and try again. I tape all the sets and slow down the film to get the times.
For the jumping snatch pull I just use the same weight as on the squats and jump as high as I can. I don’t use the snatch itself because studies show that just jumping with the bar in hand gives a better training effect than using the power versions of the OLYs. Also, as long as I’m jumping as high as I can I know I’m not leaving anything in the tank as far as results go.
I can see those two lifts developing explosive strength but im curious how they develop maximal strength.
Well, my aim isn’t really increasing my maximal strength directly. It will go up from those two lifts (or at least it will have the potential to go up quickly), but sprinting is all about explosive strength. In my opinion, one can use almost any sort of strength training means as long as they strive to increase the intensity over time. This is why Carl Lewis got away with pushing plyos, because all strength training means are similar enough that they can be transferred over to sporting actions (like sprinting).
Really, I don’t think it matters what you use for strength. Heavy weights, explosive lifts, plyos, they all do the same thing: train the system to absorb and redirect more force. As long as you can keep increasing the intensity and transferring the gains over to sprinting, it’s all good.
But you dont have carl lewis ability nor body structure.
No, but the point is that almost all training does the same thing. It teaches the muscles and nervous system to absorb and then redirect or create force. As long as one can keep increasing intensity though adding either weight, speed, or drop amplitude, then nearly any form of training can be used as “strength” training for the sprints.
As the saying goes, there’s more than one way to skin a cat.
Nice improvements, now the key is to build off of it for next year.
Thanks Pope. I will definitely keep building on it. One more year of experience has taught me a little bit more of what I need to do.
And to everyone else, today was the second day of my final meet. I ran the 50M and then the 400M. Because of my horrendous work capacity, I was tired before I even started warming up and I lacked all pop coming out of the blocks. The guy next to me, who I have been destroying out of the blocks, was neck and neck with me out to 5M but I picked up and got ahead of him. As I went upright, my hamstrings started tugging so I never pushed to top speed. I still PRed at 6.51 though, so it’s all good.
Next up, 5 minutes later, was the 400M. Without any competition, will stiff hamstrings, and while totally burnt out, I ran like 56 mid. I don’t remember. All in all, I half-assed it the whole way around and never came close to pushing myself.
It was a fun season filled with a bunch of PRs, but now I’ve got to get ready for next year. 
Nice job again on the PR. Seems like every race you get better and better. Good work.
Thanks Cortese. Actually, my rate of improvement is why I want to set up some more “meets” with FAT timing, just to see what I can do. 11.5 is within reach very soon.
Do you have an electronic timing system?
No, but I’m going to put a camera about 10M past the finish line looking back down the straight. I’ll have someone clap two blocks together at the start for the starter pistol and will set up a toilet paper or ribbon finish line for each lane. The time will start when the blocks hit together and end when each person breaks their tape.
It won’t be exact, but it’ll be good to within .03-.06 seconds.
it’s alaska man nobody will care if you shoot a gun! 
Haha, there are plenty of places up here where that’s true. The track I like is right in Anchorage though, so using an actual pistol would probably not be cool with the local law enforcement. 