Full speed.
https://youtu.be/oe6EZTXABMc
noticed my left hand comes back before it comes forward(a member here pointed it out and I really appreciate it) and I think this would cost me a bit of time… Maybe even throw off my rhythm a bit. I also feel like idk maybe I’m just cycling… Or maybe I’m just thinking too much
5/31 tempo
8x200m alternating between 15 push-ups and 30 sit-ups in between reps. Feeling sore in my glutes/hams today gonna roll out when I get home
6/1 Tempo
12x100m
6x overhead throws
6x squat throws
3x medball accels
3xrollback medball accels
6/2
right hamstring felt abnormally tight which was weird after all the tempo I did. Warmed up and dos 5x10,3x20 before calling it quits. Just hurt to run and I couldn’t understand why. Took the next few days off and today I still have some tightness/soreness… Not sure if it’s from the medball stuff or the workout last week(which was hard as heck). Taking a nice and slow during the warmup and feeling everything out. I don’t think I warm up enough sometimes.
6/6[FONT=book antiqua]Speed. Thought my right hamstring was good… Think I’m over extending a bit too much. Did 3x medball overhead throws [/FONT]
[FONT=book antiqua]3x squat throws 4 mins [/FONT]
[FONT=book antiqua]3x 1 hop throws 4 mins[/FONT]
[FONT=book antiqua]3x2 hop throws 6 mins [/FONT]
[FONT=book antiqua]3x push-up accels 15m 3 mins [/FONT]
[FONT=book antiqua]2x rollback squat accels 5 mins [/FONT]
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[FONT=book antiqua]Rested a bit and did [/FONT]
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[FONT=book antiqua]6x10m starts from a 4pt [/FONT]
[FONT=book antiqua]Realized my ham was bothering me, so I decided to keep it all sub max[/FONT]
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[FONT=book antiqua]60(6.69) about 7 mins[/FONT]
[FONT=book antiqua]Ran trying to execute the wrist flick. [/FONT]
[FONT=book antiqua]80( 8.47)[/FONT]
[FONT=book antiqua]9 mins [/FONT]
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[FONT=book antiqua]100( 10.45)[/FONT]
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[FONT=book antiqua]Ran the 100 from an upstart, got out hard and practiced staying relaxed. [/FONT]
Need to do better with therapy. Haven’t done any soaking or stretching or rolling. I have to get in there and take better care of myself.
6/13
3xbackwards throws
3x1hop throws
3xmedball accels to 20m
2x60m buildups
figured I had been doing a lot of short stuff lately so I wanted to stretch it out a bit. Had some tightness today so I kept my sweats on the whole workout. Track was packed smh
150
16.2, had to slow down 30m out Cus of some little girl letting go of her mom’s hand and falling in my lane
4 mins break
110
11.7. This one felt OK, a bit more tightness than the 150 but less than last week. The best of the 3 runs for sure.
5 mins break
80
8.59. Just didn’t feel quite right. I wanted to go faster but I was trying to keep everything sub max Cus of my hamstring so I chilled. Had some tightness in my right calf too. Really need a soak but there’s no hot water in my apt… May have to just boil water and go for it that way.
had to cut everything short Cus it was getting real late, and I thought the shorter rests wouldn’t be as hard on my cns. Ran relaxed today, and got home and used my massage machine on myself. Right and left calves hurt, both hamstrings hurt and everything just felt knotted. Feeling a lot better now but I’ll be doing tempo the next few days. Tightness sucks
Hey Speedup, when do you compete?
Hey Voges, I was planning on June 9th but I think I messed up my hamstring, so I’m shooting for a meet on July 20. There are also a few on the 7th and 13th, so hopefully everything is good by then. It’s just really tight and I can’t sprint at full speed
6/13 Monday tempo
3x5x100 tempo at 15 secs. 30 secs between reps, 2 mins between sets.
6/14 tempo
6x300m at 54. Rolled out and some tightness is going away.
Good to hear and hopefully the Hams will settle down to allow some good runs.
thanks Voges! Appreciate it!! Sucks when you want to train but can’t because of tightness/injuries
Took yesterday off
6/17
after two tempo days and a day off, figured I’d give today a shot. Didn’t feel any pain at all bending down, and decided to be cautious and put on a pair of long tights under my sweats to get more of a warmup.
I jogged 3 laps on grass, did some dynamic stretches, 3 easy 100yd strides, a skips x3 for 15m, b skips x3, straight leg shuffle x2, high knees x2 and proceeded to doing some buildups. Did 2x50m buildups with my sweats still on, rolling and using a lacrosse ball on my hips/side of my glutes.
Did 2 sets of 3 hurdle hops.
Did 5x 10m starts. Quickest was 1.63, slowest was 1.75. 5 min break
4x30m with 5 mins break
3x60m with 7- 8 mins break. Didn’t time anything, ran with my training partners and beat them consistently. I was much more relaxed, and I moved my feet back a bit and got my front knee down more, so I think it helps me come out better. Been working on my lead arm and it’s getting a little better. Didn’t really feel my hamstrings bothering me at all, one 60 was in 6.59 from first motion, and that was me not really pushing for much. Today was ok, first time I felt decent during an accel workout in a while… Will post film later. Thankful.
Look solid. You load up a bit (countermovement) at the start command, however, that’s probably because you have no blocks. Just note that if you do this in the blocks you’re costing yourself time.
thank you James. Really appreciate it. So should I just come up and not try to load up? I try to get some tension in the glutes and quads while I’m in the set position, but is this counterproductive?
Relaxation is fundamental for explosive efforts, thus, pre-tensing is more liable to retard your exit velocity from the blocks. I suggest that you simply take in your air at the set command, assume the set position with complete relaxation (only the tension to maintain the actual set position and no more), allow your mind to go blank and react to the gun/start command.
Can’t Thank you enough James. Much appreciated. You have answered every question that pops into my head before I get out of the blocks. Relaxation is fundamental for explosive efforts! Love that!
6/18 off
Really sore and had a lot of errands
6/19 still sore. Went out and did 7x200 with 1:30 rest.
6/20 really wanted to do some speed today, but felt a small bit of tightness in my right hamstring and my glutes so I played it safe and did a simple bodyweight circuit consisting of 3 sets of
20 sit-ups, 15 push-ups, 15 jumping jacks, 15 squats, 20 V ups, 15 push-ups - 1:30mins rest between sets
.
My pleasure, continued success!
6/21 Tempo again with my job.
500,400,300,200,200,300,400,500
1:35,1:23,58,38,38,59,1:26,1:37. 3 mins between everything. Wasn’t too bad, the 500s and what not just felt long but I’m getting used to them. Starting to feel like I’m getting fitter. I haven’t been lifting weights, I’ve been increasing the intensity of my HI days but surprisingly when I weighed myself, I gained several pounds and now I’m at 170lbs. Last time I hit 170 was when I was heavily on creatine, so not sure if this is good or bad lol.
6/22 had to do a photoshoot with my job today, ended up getting an hour of sleep and woke up around 4am. Shoot started at 6 and ended at 11, so I think I’m gonna take the rest of the day off. Did several easy strides and worked up a little sweat so I’ll prob do some core work before catching up on some sleep.