Damn nice PR! These are handtimed right? I wonder how big the gap was between us at 30 or 40 meters… I had a bad start (stuck in the blocks a little bit) but I didn’t think it was THAT big. Do you have anyway of getting an accel on film?
Don’t worry about my earlier question, get to it when you get to it.
Haha yes handtimed, I wouldnt be running upper mid 11’s right now if they were fat, or 11 at all for that matter. Um dont have anyway to right now, I could see about attempting to get one in 2 weeks wen i go back home, I mite be able to get you a shyt quality one next week with my camera, I’ll see what I can do.
My start as well was not that great though, I mean for my first race back it was, but usually my start is the only semi strong part of my race, so who knows.
But i’ll see what i can do about getting some video or half decent timing on some 30s.
Haha, yea I meant self handtimed, my fault. You would have had me by like 5m or more if those were FAT times. I will be interested to see what your filmed sprints are like because that is how I generally time my sprints.
Weights
Squat - 3x3 @ 265
Leg Extension - 3x10 @ 155
Leg Curl - 3x6 @ 100
Squat - 2x80 @ bw
SL Calve Raise - 2x45 @ bw
Abs
Notes - yup dont realy got anything, will go to the track tomorrow.
Mreoyn - times are self handtimed.
Track
3x3x50m bounds
3x10 - vertical jumps
2x5x20m - hill runs
Ok I have a little bit of time so I’ll see what I can do ask more questions because this will probably be pretty brief.
Main reasons for using a lot of lower body exercises general conditioning, especially with the body weight exercises.
When speaking of being able to maintain hypertrophy with non weighted exercises I was speaking of an already “in shape” athlete, at this point I do not consider myself “in shape”.
Early in training if you are not in shape I still believe that time should be taken for general conditioning and muscle development. General conditioning could be carried out on the track time permitting, but it is usually 8-9pm by the time i finish the necessary track work so spending more time there really isnt the best option.
Ideally I would probably do splits of track work if I had full days to train, with a sprint or quick leg workout in the AM with a repeat sprint/general condition longer runs almost like tempo in the PM. Also depending on scheduling an alternate day would feature bounding/hill work, more likely hill as it would put less strain on the tendons. Weights would become less essential maybe down to 3 days a week including or alternating with single/multijumps. All dependent on athlete and time constraints. Still follow a somewhat short to long, but perhaps more wave like also dependant on length of training season.
Weights
Bench - 285 x 3,2,1
Close Grip Bench - 3x6 @ 165 pw/
Wide Grip Bench - 3x6 @ 165
Dumbell Row - 3x6 @ 105 pw/
Reverse Flys - 3x12 @ 10
Notes - was going to run but got a terrible tooth ache from a filling that fail out a couple weeks ago, getting it fixed next week, so am waiting til tomorrow to run hopefully it calms down or i can take enough advil to make it a null factor.
Bench was shyt. Was tight on the first rep and the last rep on the first and second sets I was out of position causing more energy expenditure. Hopefully something like 3,3,2 next time. Either way that was my 2nd highest projected max @ 311, got 313 back right after my 310 max. So in another week or so I should be over my 310 max, but probably wont attempt for another 5 weeks I would say.
Will also try to get some shyt video tomorrow if its nice out, I beleive there is a 0% of precip right now so it should be.
Also starting my search for a real job though somewhat irrelevant just thought I would throw it in there for discussion sake.
So the BW exercises and easy 800m runs and the like are for general conditioning? Thats what I was assuming, but you would prefer tempo type runs in your “ideal” situation.
I was under the impression that you thought specific movements would develop hypertrophy of the prime movers which I disagreed with (for most athletes). I don’t know if I misread or what but here you said that the specific movements could maintain hypertrophy of the prime movers which I do agree with if there is no caloric defecit.
Given what I know about your background/theory on all of this I don’t quite understand your use of weights. I don’t get why you are doing heavy weights especially in the BP if you don’t buy into the CNS stimulation from a BP prior to a meet.
I would also like to hear your thoughts on high/low or avoiding back to back high intensity days. Obviously this isn’t something you adhere to but any thoughts on the subject would be great. I myself have started to wonder about this generally accepted rule and Charlie’s reasons for strongly advocating high/low. I’ve talked a bit with Mort about his experiences with his OW and trends he notices. He told me that your body’s readiness is a bit unpredictable. For example his CNS was good to go the day after keystones despite high intensity jumps, sprints, emotion of competition, blasting music ;), etc. I find that I never feel good to go train hard if I am sore but if I have no lingering soreness than I sometimes feel good to go the day after lifting or sprinting. I also read a post of Charlie’s somewhere, forget what thread, where he said that you can only put yourself in a hole so deep before you are overreaching or overtraining and spreading the load (same volume over more days or sessions per week) reduces that “hole” you are putting yourself in each time and therefore reduces the likelihood of negative stress responses. This is something that completely made sense to me and it was something I hadn’t really thought much about prior to that so it was kind of enlightening. Pakewi has also hinted about efficiency of training responses and spreading the training load. That said tendons, ligaments, etc. need to be considered and I don’t know if my/one’s body would best deal with being on the track everyday. Anyway, I have a lot of thoughts but I am tentative to implement this theory just yet. The training I have done in the recent past was successful so I will stick with that type of training as long as I continue to make steady increases in performance.
Would the short to long be kinda like what you are doing now with your sprints? How long do you plan on keeping up the progression to longer and longer sprints? Will you go up past 100m?
Thanks for answering my questions. As always, take your time in getting back to me as I realize you are busy and I ask 1000 questions.
Haha the further you drill the more shaky my answers will get, but I’ll see what I can do.
Specific movements I believe can do both develop and maintain. In already developed, just in terms of body makeup not necessarily in terms of speed I believe it is more efficient to just use primarily the specific movements to create the optimal body structure, whereas in less skilled, less developed athletes a combination of both may be more effective for a time. So getting back “in shape” may bbe more effective using both.
I think I may have stated the heavy weight issue before. A. I believe that use of heavy weights builds up a reserve “potential/conditioning” that can be used to taper off of, B can be used though I would say somewhat suboptimally if it is not used in combintation with A to monitor performance ability, C still used for first 10 meters in my opinion.
D cannot break the ingrained thought that it is needed. Also I stated earlier that I just like having a bigger bench just for the hell of it.
In terms of tempo, no I would still use what I am using now. Honestly the body weight stuff I dont quite understand partially general conditioning, partially has worked for me in the past and I’m just giving it a shot again.
The 800 type stuff I believe is better aerobically and is the only reason for doing it in the first place, and at the same time burns the excess fat as well without taxing my cns too much. Honestly for me I think some zinc and magnesium is enough for recovery and if i were to use exercise for recovery I would do it like the beginning of my journal with weights so that I could tone the body better. I dont really buy into the tempo for recovery. My body recovers great during sleep, if i wanted more recovery I would sleep more.
Um I think i may have answered most of it, the high/low thing i think i have written down somewhere, either somewhere at the beginning of my journal where was the first time i started using split days where I was actually somewhat knowledge in training, if not I may have it written down on an external hard drive, I will look around for it and if i cant find it I will get back to you on my thoughts.
Hopefully sometime in the decent near future aka a few months or so I can get together some of the stuff I use to come up with my training philosophy and write a coherent overview of my training system.
Track
3x40m w/1lb weight
5.52, 5.48, 5.28
2x3x40m
5.25, 5.15, 5.00
xxx, xxx, 5.00
Lifting
Squat - 3x3 @ 265
Notes - gf is here so didnt really get a chance to lift, but she did video me on my shyt camera. And i missed the 2 times where there were xxx’s, but judging from the camera times i got from them the hand times probably would have been low 5.0x or high 4.9x for the 4th and mid to lower 4.9x for the 5th though most likely not a pr, so I will be hitting back down to 30 for one day, then up to 50 the next time.
By the way my video times were
xxx, 5.29, 5.16,
5.16, 5.11, 5.22
the first one got started too late.
Haha, well it’ll help us learn so thats what counts!
Specific movements I believe can do both develop and maintain. In already developed, just in terms of body makeup not necessarily in terms of speed I believe it is more efficient to just use primarily the specific movements to create the optimal body structure, whereas in less skilled, less developed athletes a combination of both may be more effective for a time. So getting back “in shape” may bbe more effective using both.
Agree
I think I may have stated the heavy weight issue before. A. I believe that use of heavy weights builds up a reserve “potential/conditioning” that can be used to taper off of, B can be used though I would say somewhat suboptimally if it is not used in combintation with A to monitor performance ability, C still used for first 10 meters in my opinion.
D cannot break the ingrained thought that it is needed. Also I stated earlier that I just like having a bigger bench just for the hell of it.
A. I have gotten the same answer from others and my question is: would it be more efficient to build up that potential/reserve off of which you would taper or to use the extra time/energy/adaptive resources/etc. to make more progress on the specific track work throughout a given period of training?
B. Do you think there is a need for any testing outside of times/distances of the more specific track stuff?
C. Agree
D. Unfortunately, same here! And yes your bench is big 
In terms of tempo, no I would still use what I am using now. Honestly the body weight stuff I dont quite understand partially general conditioning, partially has worked for me in the past and I’m just giving it a shot again.
The 800 type stuff I believe is better aerobically and is the only reason for doing it in the first place, and at the same time burns the excess fat as well without taxing my cns too much. Honestly for me I think some zinc and magnesium is enough for recovery and if i were to use exercise for recovery I would do it like the beginning of my journal with weights so that I could tone the body better. I dont really buy into the tempo for recovery. My body recovers great during sleep, if i wanted more recovery I would sleep more.
This and some of the stuff I just reread earlier in your journal made me think a lot and kind of solidified some hunches I’ve had for a while. I’m also not sure about tempo being good for recovery and I think that massage, sleep, hydrotherapy, supplementation (btw- you’ve found zinc and magnesium to be beneficial? do you take any other supps?) and so on are probably much more effective in terms of recovering. I also think that higher intensity stuff is much better for increasing work capacity and ability to tolerate more high speed work. Why do you want to develop aerobically with the 800m stuff?
Um I think i may have answered most of it, the high/low thing i think i have written down somewhere, either somewhere at the beginning of my journal where was the first time i started using split days where I was actually somewhat knowledge in training, if not I may have it written down on an external hard drive, I will look around for it and if i cant find it I will get back to you on my thoughts.
Sorry, I went back through most of your journal and found a few comments on the CNS and fatigue in general though nothing specifically dealing with high/low so I’m not sure if that was what you were refering to or not. Anyway, I pretty much agree with your rant on page 15 (I think) that the CNS is not very well understood. I also think you make a great point that the CNS is often viewed seperate from other systems of the body and that is a big mistake (of which I have been guilty many times in the past) that a lot of people make because everything affects everything else. Anyway, I’d like to hear anymore that you have to say, especially regarding high/low because you obviously don’t follow that.
Hopefully sometime in the decent near future aka a few months or so I can get together some of the stuff I use to come up with my training philosophy and write a coherent overview of my training system.
Looking forward to it.
Track -
2x30 sub max
4.35, 4.21
3x30m
4.07, 3.94, 4.00
Weights
Bench - 2x3, 1x2 @ 285
Incline - 3x4 @ 185
Bent Row - 2x6 @ 185
Military - 2x15 @ 35 pw/
Upright Row - 2x6 @ 35
Notes - bench still going up which is good, i’ll probably go up to 290 next time if i feel good.
Track destroyed my old time, I think it was 4.03 so that is good as well, couldnt get a full workout in have to go help my gf move into school. Probably will take next week off of lifting, might still run, unsure. I have decided to move up to 55m next since i can get exact measurements with that and there is a distinct line if i decide to video which there is not for 50m. I believe my progression will go 55m then 75m then 105m just so i can hopefully get some longer stuff in before it snows.
Current times -
30m - 3.94h
40m - 4.91h - 5.11v
55m - 6.67h
100m - 11.69f
Track
2x3x40 - 20R fast leg, 20L fast leg
2x8x20m - hills
3x3 - vj
1x800m - 2:49.6
Weights
Hack Squat - 3x4 @ 255
Leg Extension - 3x12 @ 125
Notes - how I long for my highschool mid distance days when 2:49 was a jog, now I’m almost having a heart attack over it, well not quite I could probably got 10-15sec faster if needed, but still real slow.
Track
2x55m 1lb weight
7.47, 7.03
2x2x55m
6.65, 6.60
6.65, 6.69
Weights
Bench - 2x2, 1x1 @ 290
Incline - 1x12, 1x10 @ 155
Bent Row - 3x8 @ 155 pw/
Incline Fly - 3x8 @ 30
Front Shoulder Raise - 3x8 @ 25 pw/
Shrug - 3x8 @ 155 pw/
Preacher Curl - 3x8 @ 95
Notes - a little disappointed in the fall off in the 2nd set of sprints performance dropped which is typical of me, bench is about where I thought I would be, only did the ones I knew I could get because I have no spotter, hopefully get 3 on the first set next time. Also legs felt weak during the sprints felt like I was going to fall forward. Hopefully can get the 55s down to like 6.50 or so but we shall see.
When was the last time you trained?
Dont worry about it, I needed recovery to peak again.
No it was about I think 8 or 9 days. Rest week you know. Plus I was home with no access to weights and it rained the last 4 days all day before I came back so it was not optimal to sprint ither.
Track
2x30m sub max
4.25, 4.12
3x30m
4.03, 3.91, 4.00
2x3x30m Bounds
400m sub max - 1:19 then walkback to
80m - 9.46
Weights
Squats above parallel - 3x4 275, 285, 300
Straight Leg Deadlift - 3x6 @ 185 pw/
Single Leg Curl - 3x6 @ 45
Track
2x55m 1lb weights
7.50, 6.96
2x2x55m
6.56, 6.53
6.53, 6.56
Weightroom
Bench - 1,2,1 @ 290
Incline Press - 2x4,1x2 @ 190
Flies - 3x10 @ 30
Reverse Flies - 3x10 @ 10
Behind the head press - 3x4 @ 95
Notes - happy with the runs, actually cramped up slightly at the begging of the last run would have probably been the fastest one. Felt very strong and actually felt comfortable letting off a little at the start. Had poor grip for first bench, but overall wasnt too happy with my lifts anyhow.
Squat - 3x4 @ 295, 315, 315
Single Leg Extension - 3x12 @ 70lb
Single Leg Curl - 3x8 @ 45lb
Notes - light day, yup thats about it.
Bench - 2, 1 @ 290, 1 @ 295, missed at 305
Slow Bench - 2x2 @ 225
Close Grip Bench 2x4 @ 185 pw/
Wide Grip Bench 2x4 @ 185
Bent Row - 3x6 @ 185 pw/
Front Raise - 3x6 @ 30
Tricep Extension - 3x12 @ 30
Notes - will probably go to 2x2 @ 295 for next bench or 6x1 at some weight, just wanted to try a heavier weight since I actually had a spotter but wasnt ready for it. Didnt run because I broke a dish off my toe and I’m letting it heal for a bit, maybe the rest of the week or might try to do tempo we will see.