Targeting my weakness

Oni · February 2, 2006, 10:42pm

So i finally had time to run my first 100m after nearly 6 months of training, what did i get? 11.2s hand timed.

So here’s my analysis:

0m-20m: first out from the block and was able to get a head start
20m-50m: still picking up speed, but guys around me are running side by side with me now
50m-70m: running at maxV, fell behind by a little
70m-100m: legs are fatigue, trying my best to hold my speed

From what i can see, olympic lifting had helped greatly with my start, i was more explosive. but it seems that when it comes to maxV, that was my weakness. Looking back at my training, (cleans, squat jumps, plyos) im missing a big part. Strength. All my exercises target speed and explosiveness but none for strength. I was unable to do any squats due to the lack of a spotter or safety bars (just didnt want to risk it)

So from what i can tell, it is my strength that is hindering my 100m time. Track season at my school started recently so that means im able to go into the weight room and use their facility. So from your point of view, does strength have a correlation with maxV.

X-Man · February 3, 2006, 3:05am

Oni:

So i finally had time to run my first 100m after nearly 6 months of training, what did i get? 11.2s hand timed.

So here’s my analysis:

0m-20m: first out from the block and was able to get a head start
20m-50m: still picking up speed, but guys around me are running side by side with me now
50m-70m: running at maxV, fell behind by a little
70m-100m: legs are fatigue, trying my best to hold my speed

From what i can see, olympic lifting had helped greatly with my start, i was more explosive. but it seems that when it comes to maxV, that was my weakness. Looking back at my training, (cleans, squat jumps, plyos) im missing a big part. Strength. All my exercises target speed and explosiveness but none for strength. I was unable to do any squats due to the lack of a spotter or safety bars (just didnt want to risk it)

So from what i can tell, it is my strength that is hindering my 100m time. Track season at my school started recently so that means im able to go into the weight room and use their facility. So from your point of view, does strength have a correlation with maxV.

Oni,how long are you competing in the 100m.if you are a new sprinter(only training 6months) then the max V takes years to perfect.the acceleration pattern is alot shorter and quicker for a beginner compared to a more advanced athlete as they they accelerate longer duration and longer distance.

as you are learning from your expereience whats your plan??

nap · February 3, 2006, 11:38am

Oni:

So i finally had time to run my first 100m after nearly 6 months of training, what did i get? 11.2s hand timed.

So here’s my analysis:

0m-20m: first out from the block and was able to get a head start
20m-50m: still picking up speed, but guys around me are running side by side with me now
50m-70m: running at maxV, fell behind by a little
70m-100m: legs are fatigue, trying my best to hold my speed

From what i can see, olympic lifting had helped greatly with my start, i was more explosive. but it seems that when it comes to maxV, that was my weakness. Looking back at my training, (cleans, squat jumps, plyos) im missing a big part. Strength. All my exercises target speed and explosiveness but none for strength. I was unable to do any squats due to the lack of a spotter or safety bars (just didnt want to risk it)

So from what i can tell, it is my strength that is hindering my 100m time. Track season at my school started recently so that means im able to go into the weight room and use their facility. So from your point of view, does strength have a correlation with maxV.

If you have no spotters for heavy squats, you have other options. You could use heavy dumbbell squats (which can be droped safely), or deadlifts.

Oni · February 3, 2006, 12:59pm

this is my 4th year training in track. my first two years i’ve been competing in 200/400m and i finally found my true event during my 3rd year, which is long jump. right now im training with the 100m to improve my overall speed for long jump. i forgot to mention but i also have deadlift in my training, romanian deadlifts to be exact, but i didnt emphasize on hign intensity.

my plan right now is to train and work on my speed for long jump and possibly compete in the 100m. so far i’ve made a transition from low frequency training to high frequency, consisting mainly of core workout and SE runs. it’s still preseason right now so our coach is emphasizing on GPP. i’m still trying to adapt to the high frequency workout because when i train by myself, its mostly low frequency and high intensity.

nap · February 3, 2006, 1:32pm

Oni:

this is my 4th year training in track. my first two years i’ve been competing in 200/400m and i finally found my true event during my 3rd year, which is long jump. right now im training with the 100m to improve my overall speed for long jump. i forgot to mention but i also have deadlift in my training, romanian deadlifts to be exact, but i didnt emphasize on hign intensity.

my plan right now is to train and work on my speed for long jump and possibly compete in the 100m. so far i’ve made a transition from low frequency training to high frequency, consisting mainly of core workout and SE runs. it’s still preseason right now so our coach is emphasizing on GPP. i’m still trying to adapt to the high frequency workout because when i train by myself, its mostly low frequency and high intensity.

RDL train the hamstrings through hip extension, quite different than deadlifts from the floor (which are more simular to the squat - knee and hip extension). The deadlift can be used with much greater weight as well.