tues july 26
functional warm up
18’ run
jump rope
circuits a
tues weights
static stretch
notes:
-soreness getting less significant as im adjusting to a heavier workload again. still felt it a bit in quads, glute, obliques, triceps and abs
-in warming up i did a couple a runs into a fly and a 3pt start trying to exit with more force directed horizontally as opposed to vertically and it felt good, cant wait to try out these adjustments on thursday
You won’t be disappointed, I was a starter for 10 years before I started to coach the start. It gets more involved but that should be enough to get you where you want to be.
thanks for the support! i’m not quite sure of what your last sentence means tho…
wed july 27
weigh in -> 149
elliptical warm up
static stretching
self-massage
thurs july 28
dynamic warm up w/ backflip and human flag added
spike build accel
3x30m full recovery 4.10, 4.07, 4.10
3x30m fly full recovery (30m build, 30m build, 40m build) 3.40,3.17,~2.9 (1.00 for last 10m)
3x standing vertical (all around 32")
1x500m 1:27
functional warm-up
thurs lifting
circuits c
static stretch
tennis
notes:
-pr’s all around today. wind was pretty negligable and was a headwind if blowing at all yet i managed to run bests in all three tests. vertical wasnt as great as its been but i guess thats to be expected after a better than normal running session
-all times are from video frames
-in the 30m i tried to keep lower longer and it seems to have worked as with no tailwind i still ran my best. i liked the fly much better with a larger run-in, one can see my time improved a lot. i just kept running a’s in my head and my hip height, rom and such looks much better
3 pt start from today, exited lower. i overstride a tiny bit but i have more force being applied backwards instead of down which are pluses
vertical jump from today, bit lower than usual (i can get rim most of the time) im trying to reduce my angle before jumping bc its kinda deep. produce force more quickly is the goal
you have to show the coach you have sub 11 potential to be on a track team is where you want to be. Running fast:-controlling your cog in a forward plane and having a training plan is not the whole equation.
Shift the butt forward in front of footplant don’t shorten the stride length
You are taking off flat footed with knees forward. Try transferring weight backward by having the knees back, heel up and toes dorsiflexed. The goal is to make the jump more quad dominant with less ground contact.
yes yes, of course
as in less unfolding of the leg and more hip rotation to compensate?
so closer to a right angle for my foot and shin, knees more in a squat position which would mean more of a forward angle for my back to keep balance i assume. i notice many of the better nfl combine jumpers do those
fri july 29
functional warm up
1600m grass tempo
(2, 5x1, 1, 5x1, 2)
jump rope
fri lifting
static stretch
notes:
-i think i will restructure my weekly schedule for the week and a half before i leave for college orientation i also need to talk to the coach abut access to training facilities for the week before practice starts
-lower quad soreness, minor pectoral soreness
I don’t get “less unfolding of the leg”.
will do for starters
I just mean the angle between my calf and hammy be smaller. Create more of a negative shin angle with the ground. And if I’m to do this the way to not shorten stride would be to rotate the hip like u said
Ok, cool, ill try it. Thanks!
Sat july 30
Weigh in - 147
Functional warm up
3x45s hill runs r: 8 min
Circuits b
Static stretch
Notes:
-wont have access to my usual gym or a track for the next ten days so ill be creative. I’m suppose to unload this week anyways
-tried a couple verts with sadys advice, felt good but idk yet what ill measure