maybe u can answer this, from the gatlin and powell thread - do u know why trevor rest break for the tempo runs are soo short - 300m with 90sec recovery?
Tuesday
4 x 200m ( 28sec-3minutes recovery)- 8minutes rest- 4x200m (28 sec - 3minutes recovery)
Thursday
4 x 400meters ( 60 sec- 5 minutes recovery)
Saturday
6x300meters ( 42sec-53sec / 90sec recovery)- push ups 2 x 50, abdominals 2 x 50, calf raises
2 x 50, pull ups 4 x 4
Ut, honestly I dont know, well I could hypothesize, but my sport science education is about nil.
I know of others who do similar workout, almost all tempo in the 80-90% range at distances of 150-350 with no speed work and still run in the low 10’s.
I would say it has to do with continuum between %intensity to % recovery. At higher intensities small decreases in intensity lead to higher capabilities of recovery compared to at lower levels. So the point of these workouts is not recovery for the sake of recovery. Its more you can get high levels or work done with short rest, it is possible to actually do those workouts, its not possible to go at a fresh 95% and run the same time in a fatigued state shortly after. Its odd because work capacity as a whole is not the point here, its more of a capability to hand the strikes and vigors of a race. Running is not like anythign else obviously shyt liek that has been discussed 100’s of times on here, but 80%-90% is close, not the exact same, but being able to replicate that over and over in a short time will give your body adaptive ability in terms of a 100 or 200, you will better b able to handle 100% runs through this work, wont make you faster by itself, you still need speed, but its more of a strength endurance type thing. I cant explain further without confusing myself, I think I already might have.
THE END
Notes - I decided to quit the track team today. I have 19 credits in grad school as well as a 20 hour a week assistantship right now working on research in internet marketing. Long story short I would wake up at 9 and get to bed at 2 at the earliest and not spent 1 minute that was not school or track related.
Anyhow, it is not the end of my running, just the end of collegiate competition, I will train as I can and go to shyt meets starting december.
sorry to hear that, keep us updated on ur training
Today just did some random abs so I dont feel like shyt until I find a weightroom to lift at.
1min V-situps 36reps
1min bicycle situps 54 reps
1min rest
1min crunches feet off ground 67 reps
1min situps 24 reps
1min rest
30sec side bridge each side
30sec front bridge
1min rest
20 leg raise
20 side touch each side legs off ground
20 twist situps
1min rest
5 crunches
5sec rest
10 crunches
10sec rest
…
up to 40 crunches
1min rest
1min 6 inches
Notes - just light ab workout, maybe try to hit the track or figure out some kinda body weight leg workout to do for tomorrow.
where have u been lifting at?
There are two team weightrooms for people that are on a varsity team at the school which are nice, then there is a shyt weightroom for everyone else that is always packed 1 weightroom for like 15000 kids and terrible anyhow, so I am either going to look around the area for something or just bring my shyt from home which probably wouldnt be the best use of space being that I live in a one room apartment, so for now it will just be random shyt I think of doing with like bodyweight.
Did some junk bodyweight work, didnt keep track of the reps, just did some lunges, squats, pushups, calve raises, and band shoulder work.
Probably will go look for a weightroom tomorrow.
I know how that goes. Done it meself, laddie.
I lift in the weightroom at the rec center at the city park. Often these aren’t used much and you may be able to have the run of the place for not much $$.
Brought back my bar and 265 lbs of weights with it to my apartment so I can atleast get some deadlift, cleans, and squat variations in, still wondering how I will get bench related work in, but it will come in time.
wow lifting weights in ur apt, bring back memories of my child hood.
Gotta do what you gotta do
Yesterday I did:
Power Clean
3x3 - 135
2min rest
3x3 - 145
2min rest
3x3 - 155
3min rest
3x2 - 165
2min rest
3x2 - 175
1min rest between other sets
Today I did:
3x2x20m
1.5min/3min
Deadlift
3x3 - 175
2min rest
3x3 - 195
2min rest
3x3 - 205
3min rest
3x2 - 215
2min rest
3x2 - 230
1min rest between other sets
Notes - before anyone posts how rediculous this is, I know, I just wanna mix it up and try some random stuff, first time in a couple years I can just do watever, so I just wanna see how some different things work.
Today Wednesday
Split Squat
3x3 - 105
2min rest
3x3 - 115
2min rest
3x3 - 120
3min rest
2x2 Jump Squat -120
pw/
2x3 Split Squat - 120
2min rest
2x2 Jump Squat - 130
pw/
2x5 Single Leg Vertical Jump
Notes - got a good sweat on, hopefully I can get some time soon to get something a little more rational together. Cant really do any heavy back squat because I dont have a rack or any bench chest stuff. Also nowhere to really jump or run when it gets cold, gunna try using the indoor track, but I think its for team only, we’ll have to see.
Friday
Bent Rows pw/ Shrugs
3x3 of each - 135
2min rest
3x3 of each - 155
2min rest
3x3 of each - 175
2min rest
Squat 2x30 - 65
2min rest
Various weighted abs appx 150reps
2min rest
3x6 Front arm raise - 65
Notes - hopefully can get to the track sometime this weekend, we’ll see how it goes
Monday
Some more junk
5x10 flies w/ 25lbs
2min rest
3x10 military press w/35s
2min rest
3x10 bicep curls w/35s
pw/
3x5 tricep extension w/35s
Notes - really havent had time to get anything set up wake up and do work then get to sleep at like 1-2am, then do it again, not really condusive to training, but i promise i’ll get something relevant down here soon.
Tuesday
2x10m Ankling
2x1min A walk
2x1min A march
1x10 Single Leg Vertical
1x10 Squat Jump 70lb
1x5 Single Leg Vertical
1x5 Broad Jump
1x3 Single Leg Shock Jump 70lb
Deadlift
3x2 - 225
2min rest
3x2 - 235
2min rest
3x2 - 245
3min rest
3x1 - 255
2min rest
1x1 - 265, 275, 285, 295, 300
Notes - somewhat more structured, getting back into it, was going to run today but it was raining out. Hopefully get to some meets in december.
Thursday
Power Clean
3x2 - 165
2min
3x2 - 175
2min
3x2 - 185
3min
1x1 - 185
1x1 - 195
1x1 - 205
Step Ups -2x10 - 70lb
Lunges - 2x10 - body weight
Calve Raise - 2x10 - 70lb
Ankle Hops - 2x10
High Walks - 6min
A March - 2min
Notes - NA
Friday
Split Squat - 3x4 135lb
Hack Squat
3x2 - 135
2min
3x2 - 225
2min
3x1 - 300
Abs - appx 200 reps
Buck Ham Raise - 3x8
Notes - as i look back this stuff is pretty shytty, hopefully I can still break 6.7 this year.
Monday -
Deadlift 1min rest Hack Squat
1x1 - 300lb
3min rest
1x2 - 300lb
3min rest
1x2 - 300lb
5min rest
Deadlift
1x6 - 300lb
5min rest
Hack Squat
1x6 - 300lb
3min rest
3x6 - 135lb Bent Row 3min rest
1x20 - 35lb Dumbell Bent Row
Tuesday -
Biceps - 35lb-55lb curls apprx 50 reps
Tripep Extension - 30lb 20 reps
No real time to workout, just did some arms in the middle of studying.
Probably will get a chance to at least do something a little worthwhile tomorrow.
Just some questions I was pondering, maybe someone on here could give me some help?
In terms of getting stronger in terms of 1rm, what is the cause from a scientific view?
Because if you lift a weight and it is below what you can actually lift, view inhibition due to neurlogical safety barriers it would necessarily have to be below your max, by n%. So if your body can only lift max-n%, approximately what might n be? In what form does the increase take, a lowering of n or a gain actual max potential. Obviously eventually it has to go to ur max, but is it a decrease and then rebound in n?
What biolgoical factors go into increasing your strength what sets your body into rebound or recovering to this new higher level? Or is it more of a conditioning matter, and you are further increasing your conditioning to perform at the max level with no n actual existing as the state above but rather maybe x which would be factors such as fatigue, other psychological factors if fatigue is considered atleast in part psychological, efficiency of movement. So would it then b max-x with the gain being attributed to the max mostly with some maxes coming from a decrease in x?
Also do all training stimulouses necessarily cause supercompensation in terms of a sharp decrease then eventual rise, obviously their is fitness-fatigue and so on, but how far do different stimulouses compensation in whatever form you wish to use it differ. Such as heavy weight max attempts taking more recovery time than max effort submax weights in general. Is this just from not being able to ellicit the same type of max effort, such that plyos would cause even longer to recover from and therefore sprints the longest?
What are we looking for in terms of training, the biggest “profit” the most fitness from the least fatigue? Or the most fitness without regressing to injury? Does changing of stimulous effect the compensatoin rates? How large is placebo effect of believing in your program or believing in the need for recovery? In a sport of small gains could theoretically the placebo effect account for a lot?
Sorry for the questions if some seem to be niave then dont bother, but if anyone has any insight I know I asked a lot, but input would be greatly appreciated.