-jump rope
-circuits A
-weights tues
-static stretching
notes:
-quads are pretty sore, couldn’t do full range one legged squat. minor doms in lower glutes and triceps, lower back a bit sore too
-work tends to have a higher volume of LI stuff and a lower volume of HI stuff than i’ve been used to so I’m feeling more muscle and cardio exhaustion than that burnt out feeling I’ve come to know, haha. I’m sore but don’t feel overtrained
-day off tomorrow, hopefully i can shake off the soreness so i can do my testing thursday somewhat fresh (i plan to do 3x30m 3 pt, 3x30m fly 15m build up, 10xstanding vertical, 1x500m standing). i will do taping and try to get times/measurements for at least half)
I’m sorry, but that is crazy! 90 poeple is too much for one guy, but, at collage, what about setting up an Apprenticeship system with the “human movement” or similar study field. And train everybody. Crazy!
i believe the final roster is about 70, but that includes all event people and 20 or so distance kids from xc. and there are several coaches along with the head coach that are more specialized: a sprint and hurdle coach, a jumping coach, a throwing coach, a distance coach yadda yadda.
i’m actually kind of confused to why my profile picture doesn’t show up on my posts, haha. i don’t know why it doesn’t. in the video i will be going out of a 3 pt stance because i don’t own any blocks, though if i dig around i can probably find older videos of me exiting the blocks
notes:
-leg soreness much less today, though my quads are still kind of tender. back/shoulder/traps area are pretty sore today though, and biceps and back a bit too
-will do testing tomorrow as planned. taping for timing might be tricky because i’m not sure i’ll have a camera man, but i’ll figure it out its suppose to be pushing 100* tomorrow, so itll be hot, but if i stay hydrated i think the heat will keep me loose and if i’m not too beat down from mon and tues hopefully i can turn out some decent times
-usually i weigh in on sundays but i was curious so i couldn’t help myself. i think the scale i use underweighs by a couple pounds, but i just use it for comparision
Yeah thank’s bold, it opens in a new page and I didn’t realise I had to log in again for the pic to show, silly me.
What I see is the left arm coming too high which is pulling the spinal column out of alignment. I would start by punching that hand more towards the finish line.
The last time I did this was with through private emails with silencer23, his goal was to get to a level so a certain coach would train him, not unsimilar to you.
If I get in the road you won’t offend me by saying so.
ill happily consider all the advice i receive! and honestly i dont think my left hand always gets up so high. that was from the first day i cued the wrist flick so it probably was a bit exaggerated, but it looked cool, haha
dynamic warm-up w/ backflip, human flag and build up in spikes added
stretch checks
3x30m 3 pt 4.13,4.20
3x30m fly w/ 20m roll-in
3xstanding verticals (~34-35")
1x500m 2 pt 1:33
jump rope
erg warm up
shortened functional warm-up
circuits b (~3/4) and standing vertical (30")
hammy rolling
weights thurs (only upper)
100 crunches and 50 medball throws
static stretching
notes:
-reaaaalll hot today, bit of a tailwind. still a tiny bit sore from mon/tues
-hammy knotted up really bad while at the gym so i cut all exercises that would be working the hammy. tomorrow will be careful, but probably will just cut the primary hammy lifts if its funky at all
1st 10m looks good from this angle.
the 2nd 20m - You’re still driving your arms like in the start.
They should be, as close as you can, be at 90deg at the elbow along full swing. Your arms almost fully extend behind you during this phase.
Since your arms preceed leg motion by a fraction, your legs will not recover and follow through any sooner, untill you learn to get them arms in working order.
Even if you slow things down for a few sessions just to really practice good arm mechanics, practice in a mirror even.
Then get the camera out again.
Fixing arm mechanics fixes a lot of other issues you may have. Then re check form of other areas.
thanks for checking out the video! i will definitely try that. my arm mechanics dont change much from 20m out so maybe thats a cause of my top speed issues. i caught a little video of top speed today, though none of a great view, but i did notice that my arm angle really opens up in back and that i dont leave the ground until my foot is very far behind me. i need more up-down motion and maybe the arm swing will help
its suppose to be pushing 100* tomorrow, so itll be hot, but if i stay hydrated i think the heat will keep me loose and if i’m not too beat down from mon and tues hopefully i can turn out some decent times