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update: i think it is because i am keeping my reps relaively low (3-9) but i am not feeling tired at all three days in. I did not hit my goal weight on the bench for 3x8 but that may be from the stress of midterms, lack of sleep studying, or something else.

I am going to start doing an experiment i read from a T-Nation article.
http://www.t-nation.com/free_online_article/most_recent/13064_pullups_in_5_months

I am going to do chinups daily until i get 5000 total chinups.

I will add one total rep each day. I did 50 yesterday. Today I did 51. Tomorrow i will do 52. Once i get to the day where i do 112 reps. I will have done over 5000 chinups. This might effect my bench, pressing, DL, and rdl for a little bit, but i think i will eventually adapt. i am going to this Monday through Saturday and rest on Sunday. Kind of like how farmers work Monday through Saturday. THis can be like my farm work. Lol

THis really has nothing to do with my goals of being a faster sprinter, but I wanna do this out of pure curiosity and as an extra personal challenge.
One of my goals is to get 20 chinups easily and eventually get a one arm chinup. I wouldnt mind getting a bigger back, biceps, forearms in the process.

I am using a neutral grip. i will eventually get rings once i save up my allowance but until then its neutral grip. dont want to fuck up my elbow in the process.

what are flying 30's. Should i do the top speed stuff before or after acceleration stuff. or on another day.

  The thing that will help you the MOST right now is to get stronger in the squat and rdl, and sprint.  Until youve put at least 100lbs on both those lifts, and done loads of short sprints, you dont need to go into the "training tendons" mode that leads people to the hamster wheel of no return.

 "stiffness" that matters is JOINT stiffness, or no force can be applied.  joint stiffness is stiffness of the tendons AND the MUSCLES.  If you train the way youre supposed to, those things will take care of themselves.  Get stronger in the glutes, hams, quads, and calves, get moving better by sprinting and doing low level reactive work and jumps, along with fixing any mobility/flexibility issues,  get your body composition in order.  If you do those things, youll be very happy with your sprint times.

Ok so get to at least squatting 2.0xBW. What is a standard like that for the RDL? Like is it 1.5, 1.0 or something? They help me with making goals.
Are calf raises beneficial for getting the calves stronger? Do they not cause ankle problems? If they were to be done what would be the set and rep scheme? HOw do you know if your calves are strong?
What kind of low level reactive work and jumps?

The concept of leg stiffness isn't too well established anyway.  Obviously short ground contacts are necessary but whether it's weak muscles surrounding the joint that cause it to collapse or whether the tendon is incapable of storing as much force or whether long ground contacts are caused by measurably "loose" tendons isn't really important.  IMO calling it leg stiffness causes people a lot of confusion. 

Anyway, agreed that beginners should focus on weight training and sprinting to get faster.  People underestimate how plyometric sprinting is.  Just want to add two important things. 

1)  Once you have developed even decent acceleration (ie. true 30m < 5 secs) you should include more than just short sprints.  Short sprints (20-60m) are your acceleration work and should be done at top intensity.  Include also some work in the range of 80-150m with varying intensity as well as flying 20's and 30's.  A flying 30 should include a run in of about 40-50 meters, 30m of top speed and 40-50 meters to coast to decelerate.   Top end work well will improve leg stiffness, while also improving your speed endurance.  If you want to run 100m competitively this will be very important.

2)  If you can try to include some sprint work on softer surfaces.  Again this is a way even beginners can improve leg stiffness AND avoid injury.  Try to spend some time sprinting on grass.   

Isnt 30 meters about 32 yards? 5 seconds is very long for anyone. How and when would one incorporate the non acceleration work? I think you have seen my log a couple of times. What should i add on to my track work right now? SHould a sprinter do that even if the season is a couple months away?

did not sleep for about 40 hours straight because of somethings that came up but somehow managed to squat 215 lbs for 2x6, DL 215 for 1x5, and Bench 115 3x8. All of which are  .

I max squatted 275 pounds at 145. This has been my goal for a while. Now i need to just build that up to 275 3x5. OOOOOOOOOOHHHH YEAAHH

Quote from: T0ddday on September 02, 2011, 02:02:12 am

Quote from: p.Esk. on September 01, 2011, 06:43:21 pm

what about for sprinting>

Depends on whether you mean speed or actual sprinting.  In general increasing your squat will help you more in two-footed standing jumping than it will in running.  Squatting will usually have some carryover to the acceleration phase of sprinting.  For speed relevant to sport (soccer, football, etc) this is about all that matters.  However, for actual sprinting the acceleration phase is a minor part of the race.  Most high level sprint races separate when athletes get the chance to display max velocity.  The problem with this is that if your increases in the squat are combined with increases in bodyweight your maximum velocity may suffer EVEN if your relative strength (as measured by squat to bw) increases.  If you plan on competing as a sprinter... watch out for this.

For a track sprinter, what would you prescribe to improve maximum velocity and how do you explain lower speed despite improved relative strength?

what would you advise a sprinter to do then. In my opinion since trac doesn't start until late January, i need to get my acceleration faster because i have good top speed but am bad at the acceleration.  I am naturally lighter and faster then strong, so basic strength work would help me.
But what would you put as main exercises for strength training and for reactive training.

oh...i cant grind out that. I know that i will get it or not very quickly.

How much difference would it be if i could do it for five reps