what about a Cap gun from a toy store with a Black board placed behind that for smoke visibility?
You could even set up at every 10m, the toilet paper bit, so it will show up your 10m intervals - thus showing you WHEN you hit Top speed and by how much you are slowing down each 10m After you hit max speed. The results might just surprise you, and better than that, will show you exactly what aspects of the race need the most work.
until you trip and fall
Bold, I think it would be easier for the camera to recognize two things being slammed together from 110M than looking for a whisp of smoke. If the wood blocks fail though, I’ll give the cap gun a try.
As for the 10M split thing, I don’t think I could run too fast with a barrier, no matter how easily broken, every 10M.
Are you gonna take any time off? When are you starting ur gpp?
I might take a few days off and only do light conditioning work. I don’t think I need the rest, but some BB circuits would probably be nice for me right now.
As for GPP, I don’t really think I have a GPP phase, but I’ll be going back to training right after my short break. If I can get some meets set up, I’ll use them as SE days.
The Gpp dvd will change your outlook completely
How so? I understand the benefits a GPP phase is supposed to provide, but I can get those same benefits in my own training without actually calling it a dedicated GPP block.
My work will be at 100%, but the volume will start low and keep rising as I progress.
Haha, you are a funny guy RJ! Why not give in and do a GPP phase when your season is over, and call it that! I think it’s time for you to give in and follow in the footsteps of the fastest men in history rather than try and reinvent the wheel.
You better do CF gpp workouts so u can get dan pfaff dvd next year. 
It’s gonna be a hot summer!
White, I’m not going to call it a GPP block because the work is still going to be very specific. I’ll be doing full speed sprints and won’t be using intensity limits. If anything, it’s more of a year round SPP.
And I’m not trying to reinvent the wheel, I’m just finding my own way out there. What does it matter if I don’t follow what the best do? I mean, I don’t stand a chance of ever being competitive on any high level. For a sportsman who will never be great, isn’t enjoying one’s self the most important thing?
Also, and I’m just saying, but I PRed by .46 seconds this year over 100M while being considerably weaker (my CMJ is ~5" lower than last season) and with room for more improvement (I PRed in every race right up to my season’s end). I don’t think it’s time to start upending everything just yet.
tamfb, like I said to White, I’m sticking it out with my own stuff for now. And that Pfaff DVD set is as good as mine. I can break 11.5 within the next couple of weeks, let alone by next year.
spp has intensity limits also. only real track meets count non of this mock shit.
re - highlighted part
Well, unless your doing the specific exercises designed to make you actually get into the sprint position After coming out of the blocks, then NO you wont achieve the same results as a Proper developed Gpp.
it will show you exactly what is needed.
for instance
He breaks down the training so you work on one drill
master that
then do another harder drill
master than
then do another
etc etc
after doing all these drills, after xx amount of weeks, all of a sudden you find yourself no longer RUNNING, your now SPRINTING.
the DVD shows exactly how each Drill is supposed to be performed, and exactly how it relates back to the 100m. There is no drill that after watching the DVD is of no value to a sprinter. They each perform an exact means and after you achieve mastery of the drills, then you too will achieve correct speed due to achieving the correct body angles.
ITs not a cookie cutter program - it does give an outline for an advanced athlete, but you can easily tailor it to yourself and your ability.
As you have said
your not elite and dont think you ever will be -
hence
you need this type of set up - the set up shows a 6-7wk Gpp but lower level might need more wks and is explained why.
i have seen 10wk Gpp set ups in place on this site.
Your best not to rush the Gpp. For everything after “Spp” will suffer if you dont do a proper Gpp program. You will see exactly why during the DVD show.
Thanks for the input Bold, I do appreciate it, but like I said, I’m going to do this on my own for a while.
To those interested, here is my plan for the upcoming while:
For starters, I’m thinking about ending my sprinting here for the summer and taking some time to get my strength up. To do this, I will operate on an 8 day rotation (as opposed to the usual 7) and will be focusing on getting my strength and speed-strength up to par (I’m very weak). It’ll look like this:
Day 1: Heavy Weights (probably DLs from a deficit) w/short sprints beforehand
Day 2: General Mobility/Aerobic Circuit (20-30 min)
Day 3: Glycolytic Conditioning Work (10-20 min)
Day 4: General Mobility/Aerobic Circuit (20-30 min)
Day 5: Reactive Squats and Jumping Pulls w/ short sprints beforehand
Day 6: General Mobility/Aerobic Circuit (20-30 min)
Day 7: Glycolytic Conditioning Work (10-20 min)
Day 8:General Mobility/Aerobic Circuit (20-30 min)
The General Mobility/Aerobic Circuit will be a series of BW movements for both upper and lower body. Kind of like a BB circuit, but with really light weights.
The Glycolytic Conditioning Work will be sets of 5 seconds on/30 seconds off of sprints on a mini trampoline for 10-20 sets total. This is meant to act as a sort of energy system conditioner and my heart rate is supposed to be between 160-180 the whole time.
My goal for this block (which will last a couple of months) is to get the strength I had last year back and maybe a bit more. This would mean getting out well over 10’ in the SLJ and moving my CMJ back up towards 3’.
Once that’s done, I’ll start using a similar schedule only the Reactive squats and jumping pulls will become my strength work and I will transition back into full sprints. The focus will be to keep moving the reactive numbers up while moving out my sprint distances with the eventual use of split runs (I only have access to a 60M straight for 7 months of the year). This block will last until next spring during which I will start to get outside and transition from split runs into full length longer reps.
RJ PR’d by about .5 What more do you want from the guy? So he is supposed to clean house now and make big changes?
Thanks Mort. People keep telling me I’m doing everything wrong and should try something else despite my stuff having worked quite well.
I think people have issues because of last year where there was no improvement and the fact that you could have probably improved a couple things if you kept running instead of stopping it when you were running faster. Nobody’s program is perfect, but it seems like you are repeating the same mistakes, which is why some people think you need to change certain things.
Davan, people are telling me to ditch my approach entirely, not just change a few things. I’m going to learn from this past year, do more of what worked and less of what didn’t, and come into next year even faster.
Also, I do aim to try and run twice a week once I get back heavily into sprinting. Some people may say this isn’t enough, but for someone with no therapy and horrible facilities, it’ll have to do.
Not trying to dish the guy, its just he came from a 12.2ish background last yr.
As most people will or should know, most programs will get results coming from that background.
The problem inherent with most programs however, is what happens when the guys progress stops? A full year of training to only find out you didnt improve = MOST stop the sport.
Now im not saying RJ will stop improving after this year
What we all want is too see RJ improve year after yr.
Spp can and need to be tailored to each individual. Plenty of room in block to make adjustments.
However, what we are talking about here is Gpp set up coming off his season just finishing. Of which the goal is to enter YOUR Spp with the required Strength in place (which RJ says he wants back) and the ability to withstand sprint speeds, come out of blocks with correct body angles etc.
Im confident, with where RJ is now, that if he followed a proper Gpp set up, then did his own set up for Spp, that within 6-9wks into his own Spp program he will ripping up some quality times (even if it will be freezing)
RJ has the attitude to run decent. I dont think anybody posting here would think otherwise. We all want RJ to run well, yr after yr.
Since we are at Cf.com, hence why things get said such as Gpp, Spp blocks etc.
doesn’t mean you have to do the things we say RJ. But since you are here, and we want you to consistently run well, we say what we say.
Thank Bold, I really appreciate the support. However, like I said, I’m going to stick it out with my own stuff for now and see where it gets me. In fact, I think I’ll even keep a log here once I start up training again in a few days time. That way you guys can see what I’m doing and get a better idea of why I’m sticking with my setup.