Hello everyones, my question is very simple. I want to train and i love to train and I do have some fantastic results from time to time. My problem is only that I have very poor work capacity.
Started in october 10m in spikes was 1,90s
I am now at 1,53s from the blocs, but I can only do that once a week. When I try twice a week I regress and things go bad. Things have always been like that, even in the weight room.
For now, here is my schedule:
6 feet tall, 210lb, around 10-12%bf
monday: upper body weight
tuesday: slow tempo + abs
thursday: 10-30m from the blocks (stop at slight drop-off) ex: 0,05s off
very low volume of weight or not at all If I am too tired
Whats your diet like? How much do you sleep? How much do you work? What kind of work do you do? How stressed are you in general? Both personal relationship stress and work stress? When was the last time you had blood work done?
It sounds to me like its not the training but some other factor contributing to recovery and competing stress.
While this may not be a factor, I’m wondering why you don’t train sprints first in the week, while you’re completely fresh. One other note, you are doing quite a low volume of accel/sprint work, which may be the reason for you’re low work capacity.
Also, how are you timing these 10-30m reps? Considering timing errors, a .05 drop off might include something that’s not a drop off at all.
Who knows what your condition really is? Esp over a forum.
I’m just throwing ideas at you.
There could be a million reasons why. One guy i know, used to be a great Middle distance runner, ran a 35min 10km also. Could not handle sprints volume at all. He has since stopped and can bench 200kg now.
His body nervous make up is not suited to short sprints - tis why i mentioned it.
Im not so crazy to say “THIS IS YOUR PROBLEM” Just giving you an example.
nutrition - not just volume of food, there is a million things in food that make you feel crap.
Postural alignment issues
Your best bet is to find a Top Level coach in person and get him to figure it out.
those are some pretty strong numbers in the gym. Are you doing too much hypertrophy work? Your probably a thick guy not built for conditioning and endurance but rather those short explosions like you are training with.
I agree this might be a concern, as you said you were not able to bench 300 until you dropped to 1 day upper body per week. This sounds like over training followed by a rebound after you tappered back. You might drop all lower weights for a couple of weeks. I think you are already doing more tempo than you need considering you are doing only 200m of accel per week.