Ren and I have just been doing some bounds on that small incline at the UBCO soccer pitch. It’s just during warm up. Whats wrong with bounds?
I thought bounds (to work on full extension) and stair work (to work on frequency) would be a good combination for sprinting.?
We’ve been doing more fast pace stair work and bounds during warm up to work on both frequency and full extension. I recall doing them last year when I trained at SFU with DH. CF touched on bounds and stair work in his “Fundamentals” video as well. But I’m all for some good old “herb-input”/
I can definitely do more reps and less rest for my sprint work, no probs. I’ll try to add more speed endurance as well, I kind of knew that all summer, but I struggle to find time to make it to the track.
Anyways Herb, good to see you back on CF.com, even though the website is bogus right now! It’ll be even better coming down to Vancouver to see ya this week. Will you have time to train?
Alright, I’ve been training lots and things are great. I recently trained with my friend and coach, Herb, and then with the SFU football team and their Strength & Conditioning coach. I learned so much information in such a short amount of time that can really help me run faster and train smarter. Im going to summarize some of the stuff on here.
Sprint Technique - Stuff to think about:
Start position
o focus on a spot about 2 feet in front of my hands before going into the set position. This will help my body expand out of the start position.
o breathe in going into the set position and forcefully push air out (FAST) on the sound of the gun
o during the set postion, raise hips higher and keep them raised.
o don’t wind up
o rapidly release my lead hand - fast and at the top of my head. Drive Phase
o don’t think about the first few steps, think about being at about the 20m mark…fast.
o forcefully pump my arms, down down down.
o progressively raise my body & head up
o keep arms at 90 degrees when in front of my body, they were coming in too close. This will help me lean forward slightly vs being too straight up.
There’s probably more, but I gotta go eat sushi, I’ll add to it later.
Uh oh, I’m slackin’ on my training journal again. I have still been training, but here is my most recent training log.
Warm up (~35min)
o two laps jogging & arm swings
o quick muscle massage
o med ball toss & jog for 100m
chest pass
backwards over the head
side toss
o 5 x 100m tempo runs
o dynamic leg swings on the ground and standing up
o ankling & hip rotations
o 3 x progressive accels with 3mri
Sprints
I just started with some four point starts over 10m (on the grass). Everything felt really solid except my left outside hammy/outer knee area. I decided to take it easy and skip sprints. Things already feel back to normal:)
Weights (Max Strength 3)
o Primaries 1 - sets - 3, 2, 2, 1
o Power Clean - 90kg, 95kg, 100kg, 102.5kg ( a bit less than my 1RM - which is what my training journal calls for)
These were a little sloppy. I wasn’t getting low enough and instead catching the bar mid-chest area.
o Primaries 2 - sets - 3, 2, 1, 2, 3
o Bench - 175lbs, 180lbs, 185lbs, 182.5lbs, 175lbs
o Front Squats - 90kg, 100kg, 110kg, 100kg, 95kg
I was pretty slow in the gym today in general. I lacked my usual energy. I believe I didn’t eat enough or get enough sleep. No worries though, nothing I can’t deal with asap:D
Core
o 10 exercises
30 seconds on / 30 seconds off
This was actually really good
Recovery & Regeneration
o jog to cool down
o static stretching x 2 for each stretch
o post meal (rolled oats, milk, frozen fruit, sugar, and whey protein powder)
o water
Today, all I did was warm up in the shower, have an intense core session in my room, then stretch out while watching the olympics. I did this after work and grocery shopping:D