I plan on it as of now. Walking on hopefully, I have 3 schools that I’ve already been accepted into with pretty good programs.
3/27/07
2 x 5 x 80 @ 70% and
4 sets of complexes, 5-6 diff exercises, 8 reps on each. Had to do a quick workout, had to go from class to workout to work back to back. No rest bt exercises, 60 sec rest bt sets.
Getting anxious about how I’m going to run next week.
3/28/07
OK, so a bit of mistake by me. This week is not the scheduled de-load, rather next week when I compete in my first 100m will be. So Monday was the only day that was “de-load”. Today went well nonetheless.
Speed
- 6 x 20m Roll Start.
- 3 x 30m w/ 10 lb. med ball accel at start
- 3 x 30m w/ pulling tire
- 2 x 20a-20b-10c
Felt really good today. Turnover feeling a bit faster now.
Weights
A1.) Deadlift 3,3,2,2 (2 x 3 x 385), (2 x 2 x 410)
A2.) Snatch High Pull from Floor 3,3,2,2 (2 x 3 x 225), ( 2 x 2 x 235)
B1.) Incline Bench Press 4,3,2,2 (4 x 205, 3 x 215, 2 x 225, 2 x 230) This felt much better, more “pop” this time.
B2.) Bent Row 6,5,4,4 (6 x 205, 5 x 215, 2 x 4 x 225).
Weighted core stuff at the end. Had to do all this pretty quickly today, instructor had to leave early yet again.
Was a little hesitant today with all this stuff; my hamstrings are pretty damn sore from the RDL’s I did yesterday in the complexes, even though I only used 100 lbs. Wasn’t sure how the sprints would go over but they felt good after a solid warm up. Didn’t get to do any hang snatch today but no worries. Got some quality work in. Time to go study blood and lymphatic system. :mad:
whats ur warmup?
warm up for what?
speed?
weights?
both. thanks
a speed warm up will be dependent on the person. generally speaking start off with a 400 m jog or 4x100 m light jog. some like to go as far as 800 to 1200 m. whatever feels good to you. I personally, would rather get some blood in the legs from a short jog then focus on what is below…
go into some A skips, b skips if you like, c skips, butt kicks, blah blah blah. normally mark off 20 m or so and do each a couple times through each way. some high knees* (most people do these with poor form, i.e. too high of knee drive and they let their torso angle back. they also will not be strict with the movement at the shoulder,i.e. more movement at the elbow instead.)
at this point some may go into some static stretching if that is their thing or some dynamic or some PNF.
after this progressions would take place. start at 70-80% of max speed out to 30 m and then progress with each rep til you get to 95% of max speed. again, this is dependent on the person. some need 4 reps, and some need 10. weather plays a role as well.
if you are ready to go all out then hit it.
i’ve seen some people only need 30 minutes warm up time for speed and some up to an hour.
warm up for weights…
if doing after a speed session then no warm up needed other than working up in weight to work weight.
if not doing after a speed session then abs serve as a good warm up to the primary lifts. forms someone who needs work on mobility for say hips or shoulders; then some corrective stretching needs to take place or some dynamic movement work. after this move into the primary lifts and work your way up to the work weights.
does that answer your question?
at this point John is ok with mobility so no time needed for any specific mobility pre-workout.
so hes doing a track sprinter type warmup, i thought it was more football related.
what do you mean by ‘track sprinter type’?
the warm up is exactly that, a ‘warm up’. i am more concerned with getting him ready to be at max speed whether it be linear or change of direction.
he is training for primarily football but as you may have read he wants to compete in some 100m races as well starting next week.
if you have any other queries please don’t hesitate to ask.
just an example, the warmup you listed above is what most track sprinters perform (general warmup -jog, strecth drills, builds) i was expecting something along the lines of joe defranco, parisi , kelly b warmup routines. but like you said i guess it really dont matter since the main purpose is just to increase core temp etc.
I can see where you’re coming from. I would expect to use a defranco type warm up for lifting days only, if that. Usually when Im doubling up on speed/weights I’m already warm so I hit a couple lighter sets before the work sets and get going. Maybe stretch the antagonists also, but that’s about it. The warm up I have been using for speed days has suited me just fine, it only takes me about 30 minutes for the entire warm up, 3-5 accels, and then I hit the work sets. Then again day to day is different, it all depends how I am feeling that particular day. (soreness, weather, mood, etc)
Now on lifting only days, yes, a further ‘lifting’ type warm up may be needed, but then again it is highly individual. Myself, as an example; I have lower back issues (herniated L4/L5 disc in 2004), so occasionally I get some recurring pain here and there. I need to do some scorpions, iron crosses, bird dogs, etc to get the lumbar-sacral region warm and loose most of the time, then get the warm up sets going, etc.
i am talking about defranco speed warmup never seen his lifting warmup. also i dont have 30mins to warmup for myself nor for my athletes, my warmup normal take 10mins. even during indoor track season i would only warmup 15-20min max.
Oh I’ve never seen a speed warmup from DeFranco. Everyone’s different I guess.
3/29/07
4 x 5 x 60 on grass @70%.
3/30/07
Speed
3 x 30m from 3 point*; rest 3 min. bt reps.
2 x 50m Roll Start; rest 5 min. bt reps.
2 x 80m Roll Start; rest 8 min. bt reps.
*Was supposed to have access to blocks today, but the track coach had the shed locked up and was running around trying to get the place ready for their dual meet today. Next week I will for sure get some block starts in.
Felt pretty good on the 50’s and 80’s too. Need to relax my face a bit more and not get so tense w/ my breathing.
4/3/07
Speed
3 x 30m from Blocks. 3 min rest bt reps.
2 x 60m from blocks. 6 min rest bt reps.
1 x 120m Roll Start.
2 x 100m Cool down at 70%.
Notes:
- Blocks felt a bit awkward. Not comfortable in them just yet.
- Felt a little tight after the first 60m. Hip flexors are a little tight/sore now. Not sure how this 100m is going to go Saturday but I’m just doing it for fun.
Weights
1.) Snatch Pull from Floor 4,3,2 (4 x 205, 3 x 225, 2 x 235)
2.) Back Squat 2 x 3 (330)
3.) Bench Press 5,4,3 (5 x 235, 4 x 245, 3 x 250)
Not bad. A bit nervous for Saturday. There was another group out there training today, got a few comments like “you need a LOT of work on your starts man, we were watching you and it’s not pretty”, “How much do you weigh? You look way too big to run the 100m, you need to lose weight”, and “If you aren’t running 3.7-3.6 for 30m you’re in trouble, not good”. I didn’t have anyone timing me so what did that have to do w/ me?
I hate when people try to knock you down man. Put me in a pissed off mood the rest of the day. Oh well. I guess I could take it as constructive criticism but at least give me tips if you see something wrong, not just belittle and walk away.
You do these workouts on your own don’t you? I deal with this a lot and I just ignore it. I just ask myself, “Does anybody else have the determination and desire to get better than I do?” Being too big for the 100M? BS.
Yeah I do everything alone, no timing or anything. Haha yeah I thought that comment was kinda funny he was like “Unless you’re Shawn Crawford, then you can be 190 and run the 100; otherwise you’re too big!” Hahah… funny now that I repeat that…
I’m not worried about me, it’s just comments like that piss me off. And it’s not like my starts are THAT bad, it’s just today was my first day with blocks in almost a year; so of course I’m going to be a bit awkward.
“to be a great sprinter you must weight a certain amount and be a certain size and be this and be that and have this fiber make up and be trained by so and so,blah, blah, blah…”
bull shit!
unless someone has something positive to say to me where I could learn something from it they really aren’t too good to me. this may be a very harsh way of looking at things, but hey, that’s me.
John, screw those guys. I was competing in the 100m and attempted some 200m at 5’9" and 195-200 lbs. Was i the biggest guy out there, yup, the fastest, no, the slowest, no. but I did it. and as for those guys saying unless you are running the 3.6-.7 for 30meters…well i ran my all time best 30 at a weight of 203 in 3/4 cross trainers, a hand time of 3.4-.5. Not sure what that transfers to taking into account reaction time of the start but I think it is enough to prove those guys can take their words and shove them up their ass.
Just cos you have a blazing 30 time isn’t insuring your 100 time will be as blazing. olympic lifters are known for being very quick to 30 meters, bobsledders too but I don’t know too many who have great top end speed. do you accelerate quickly and have a great speed endurance or do you reach top end speed a little longer out? many factors to consider with this one.
as for your starts…hope you had someone starting you with a slap or some sound. so much better than trying to start yourself. although i may not be as strong as Ben Johnson I was thoroughly impressed with his starts, as was any sane person, and tried my best to model mine after his. Don’t think about it, react, keep your head where it naturally is and let your body determine when it pops up. get those arms going, be fast, explosive and smooth at the same time.
i’ll try and send you a file of ben starting. maybe it will help you envision yours better.
sorry for the rant, ok, not really, it is annoying when people come at you with negativity and nothing constructive.
screw size. spud webb, warrick dunn, bruce lee,
Thanks B, always like the words of encouragement from you.
I had someone doing the start cadence with a slap, so yeah that was pretty good. Thing that pissed me off was that these people were at the opposite end of the track of where I was, so how could they really try and analyze it from 100m+ away?
I know I love Ben’s start. I really am trying to focus on the lead hand right now driving out hard and fast, everything else follows.
stop trying to drive out HARD AND FAST, just think about being quick. apply max force but in a relax fashion.