well first of all he didnt want to post his training programme when ask. he > his squat 140 so what its still not high enough- he need a bigger motor then he can start to get fancy. the reason why i thought he did tempos indoors bc at one time he was living on the east coast and i assume its cold there at this time. why did he have a hard time recovering from 3 speed workouts, well it could be a host of many reasons, who said he had to do 3 speed days i know many people who do 2 speed days and have good success with it. silly, its simple we working with a lower level sprinter and the easiest way to get him faster would be to get him stronger simple, thats how i can throw numbers like 2.5 etc. if he really wanted to run a better 60, why not something like this:
mon:acc/throws/jumps/weights
starts and run out to 30m = 300-400m of speed
30-50 throws
30 jumps
tue:tempo 12x110
wed: gs circuit/mobility work etc
thur: speed/throws/jumps/weights
starts out to 30m 400-500m of speed
60’s or flying sprints
30 throws
20jumps
So the + 100 pound improvement meant nothing? What you are saying about it going up even more to bring about performance increase is invalid. We are not dealing with an UNTRAINED athlete or a novice here. I have 12 years of trianing under my belt. I also take offense to being called a lower level sprinter as I have run 10.94, 22.02, and have jumped over 6.90m.
I did not want this thread even being about me as I stated in the original post.
i didnt read this thread thourougly, so i might have missed some points.
but in my experience, the best things to improve 60 times are-
weighted sleds-length up to 100m
Plyos-jump, jumps, and more jumps.
intense leg weight circuits-(not regular squat and power clean routine)
MENTAL preperation-mainly reaction time out of the blocks.
i agree that in the 60m and 40yard(for football), its hard to drop times, and if you do take a fast athlete, with good form, and in shape, his genetics are gonna control his time.
I trained with a college football player at OSU, he ran indoor track with me, he walked out on the indoor track at KU i believe, only 1 week of practice, (maybe 2 days in the blocks) ran a 6.7 He was head to head all year long with Tyrone Edgar, (he was at KCKCC, now with HSI/Brittian national team) oh, his name is Daniel McLemore.
Quik, after looking at your stats and seeing a bit of your training, a few things stand out at me.
At your height (5’7" I believe) a 2 times BW squat is not all that great, relatively speaking, of course. With levers as short as yours, you’re going to need more strength than that if you want to see further increases in power. I wouldn’t rule out you needing a 3x BW squat to get the most out of your body.
You’re doing power cleans for your backside, but I never found they really helped me as far as increasing athletic ability. Instead, I would shift the focus to close stance GMs for high reps and to GHRs for low reps. These will both toast the hamstrings and will probably be more helpful in regards to speed development.
I know this goes against what Charlie says, but I don’t believe putting speed and strength work on the same day. Maybe if you broke them up by at least 48 hours it would help you see some additional results. I don’t have any science to back me up on this, but trust me. By separating the two, I’ve been getting better results than by combining them.
That’s pretty much all I can think of at the time, though I do have a question. What is your broad jump? This might be a helpful piece of info as well.
Quik this isn’t a lot of volume and esp. when you consider speed work. You have 1 60m on monday and 2 60s, 1 80 on Wednesday. Even if we include the 120, you have <400m work of pure speed work for the week. Combine the Mon and Wed workouts totally (accel, speed, and SE) and you have <700m still.
Again, your training hasn’t show any focus on speed work, mostly accel and tempo. Maybe that works for you, but what I am saying is I don’t think it’s fair to say something doesn’t work for you when you don’t really focus on it.
Quick, what happened to your knee and how does it feel now? It is important to be cautious if it is still bothering you. If you can(ie. you are in a place warm enough that you are not freezing outside)and are not already doing so you might want to run some of your speedwork on grass/field turf. This might allow you to get more volume without some of the wear and tear you seem to be experiencing.
I think that (like Kelly said earlier) the weight gain may be the root cause here. I know that 10 pounds doesn’t seem like much, but if we go back to the Barry Ross concept of Mass Specific Force, it could be that even though your squat has improved significantly (congrats!) you have not been able to improve your ability to deliver that force during a single footfall in sprinting.
I know that your vertical jump has gone up, which means that your explosive strength is good, but the ground contract time for a vertical jump versus top speed is significantly longer. This means that you have much less time to deliver that force when sprinting.
we are talking bout a guy who bp more then squats that says it all, how many world class sprinters do you that bp more then sq maybe a couple like smoot etc.
yes it does smart guy, how many speedsters do u know that bp more then they squat. tom mort wasnt the strongest sprinter and didnt squat 500lb but i can bet he squatted more then he bp.
Quick, how would you describe the feeling of running now (stronger in the weight room) as compared to then (freshman). Do you have video for comparison? Perhaps the solution is closer to the problem than expected?
Feels the same as far as I can remember. My start/acceleration sucks. I run 6.63 in a 57 meter dash. lol. Im all over the place. Nothing fixes this. Although it has gotten a bit better.
Today I just got my Speedtrap II in the mail. This may solve some of the problems start/accel tech. wise. When I try a few new things in the blocks. I am very inconsistent (inconsistently bad) and unconfident. I have one video from my early college years I will have to dig up and compare.
I appreciate all the help and keep it coming but I would also much rather this thread be turned back to the general thoughts and ideas as I know I am not the only person who has witnessed this phenomenon as described in post #1.
if u think a gain of 10lbs which u say was mostly muscle had a negative effect on ur speed thats insane esp if ur squat went up 100lbs, oh boy, danny is 5’2 170 and run 10.3’s so we cant say that ur too heavy.
I can’t help but wonder how much of it is technique and psycological. As long as I have seen you post you have said your starts suck. They may well be sub par but I wonder if the fixation / mindset on that is hampering things further down the line add in the injuries and you have a total mindf*&k :eek:
I’ll relate an anology from another sport tha may or may not give some relevance.
In the late 70’s Jack Nicklaus was not playing as well as he had been and then in '80 won 2 majors. The reason for the improvement? Improved short range putting! What he said was that as he was putting poorly from inside 6 feet he felt he had to hit his irons close so he could always leave himself an easy 2 putt. That put pressure on his irons. He then felt he had to always drive it in exactly the right spot so he could hit the irons close, so this put pressure on his driving…all of a sudden EVFERYTHING was under pressure and he played poorly. Once he improved his short range putting the pressure came off all areas and all areas of his game improved.
My advice, fix your start mechanics to where you are happy with them then just accept that is that and stop worrying about them. I think you will see an overall improvement.
Yes,
That is why I invested in the SpeedTrap II to do just that. This way I can change minor things and have some type of consistency instead of bullshit hand times giving me a false sense of improvment or decline and constantly chasing my tail.
