last 10+m of a flying 30. looking and feeling better already
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
get the heel higher off the ground, ball of foot.
Doesn’t that have less to do with consciously trying than it does with having the strength not for the joint to collapse. I’ve just been trying to dorsiflex then push thru ground contact, or should i not cue with that and try to force ankle collapsing
The only untrained muscle that can lift the bodyweight 100 times when isolated is the calf. It is the strongest muscle in the body.
Bruce Lee said something like – the most power/force is applied when you strike something if you do not try to punch through it.
Charlie Francis said something like – when spinning a wheel by hand sharp jabs is the way to go.
By lifting your heels higher off the ground and keeping the bodyline I mentioned earlier you are overbalancing more. Do not try for triple extension go for distance.
so quick but powerful strikes as opposed to focusing on pushing all the way through, kinda like the force-impulse theorem
ill try it tomorrow
tues august 8
some mobility stuff
notes:
-back from a cruise. they had a rubber track and a weightroom with db’s up to 75 lbs so i still did some strength training and running, though definitely in lower volume. hopefully it acts as an unload as opposed to detrain. i kept with pretty much the same schedule just lighter weights and less volume of running
-plan for until i leave for college is as follows:
wed->testing, plyos, mon lifting
thurs->longhills, circuits c, tues lifting
fri -> distance, circuits b
sat -> stretch, self-massage
sun -> short hills/mechanical work, thurs lifting
mon -> tempo, circuits a, fri lifting
tues -> stretch, self-massage
wed -> testing, plyos, max lift testing (pc, squat, bench)
I know nothing about the force-impulse theorem
You simply gettting yourself in a position where you are falling to the extent you are maxamising the direction of the force which is towards the finish line. When you are getting close you will find on the second or third step that step will be that fast that you will completely miss the ground. Relax, go for distance and think about what you are trying to achieve. Use blocks and make the first movement a lift if the elbow on the same side as the rear keg (a moving object can be moved faster that a stationary one)
ok, sounds good. no blocks to use today but ill try the rest.
and here’s impulse -> http://en.wikipedia.org/wiki/Impulse_(physics) it doesnt really directly apply to anything like sprinting or throwing a punch but has that same mindset as bruce lee was talking about, either decrease time and do the same change in velocity to increase force, or in the same time interval have a larger change in velocity to increase force (either reduce gct or hit the ground and come off it with more speed)