A lot of these people who have been doing fast 40 yard dashes have a pull, but not in their hamstring, or maybe i'm just seeing it wrong. But their start's are so smooth and explosive at the same time.
its probably just a matter of psoas and quad weakness. your stance adjusts itself based on your strength levels. with the amount of consistent prolonged sprinting you do its hard to imagine that its a technique issue.
i have posted about the importance of strengthening psoas for sprinting in your log before but i dont see a whole lot (any) of that. that seems like a very reasonable possible cause of the slow knee drive. i prefer cable knee drives, heavier strength variations as well as lighter rfd version.
i know you do some heavy bss and squat partials but im not sure thats enough to built solid quad strength, which is why i think you go right to upright stance in your starts.
i have literally the opposite problems with my start and my quads and psoas are pretty dominant
I did have weak quads that's why I did BSS. But I also injured my left hip flexor when doing bottom portion of the squat partial squats, it was just too painful and the injury is still lingering there.
I was thinking of adding hyper extensions to the workout after lunges. strengthening the psoas is tricky unless done in addition with other muscles.
I do cable knee drives at a lean once a week. But thanks for the advice I agree with you.
I remember before my lean was good, so i'm thinking maybe it's just a technical thing but then again I injured my hip recently so that could be a reason but it's not bothering unless when I am running.
Front leg shin angle dictates the posture I come out and i know from my video my front feet is flat so there my shin angle is nearly upright. I always thought of starting up by having front leg 1 feet distance from start and back leg just behind the front leg.
Wow thanks for spotting that out, I didn't look at that part. I see what you mean. They are leaning very close to the ground. while my back is not slanted downwards a lot that's why I am rising up early.
Here is the full speed clip. With full speed you can see how bad it really is, especially i come out of the start slow so I have to accelerate again, because of coming up too early.
Date: 11/03/2018 Soreness: quads, hips BW: 10st 05lbs Injury: hip
Condition: I was hoping to run some nice pain free sprints so I could use the lighter shoes, but this time the runs did hurt my hips but not pushed to injury, it was slightly windy and little cold. Sprint start was really bad after it felt bad when I did them so I recorded and I was correct.
Warm up dynamic calf stretch ankle mobility work lunge step to hamstring stretch bodyweight reverse hyperextension just light to activate my glutes on bench at 45 degree high knee holds x 2 x 20, I did them while the support leg is up on it's toes (forgot to dynamic quad stretch couldn't think of any) back mobility stretch leg swings forward and backward
Track Warm up reverse calf raises for shin to avoid shin problems during workout pushing trolley/sled sprint starts 2 x walk, 2 x push offs, 2 x light run A sprint drills, 1 x walk, 1 x skip, 1 x run - normally I do 2 for each.
Workout
4 x sprint starts 10m - first one I lost my stepping as I go too low and therefore my feet prob striked below my COM - they did not feel good for some reason and it's been like this for a few weeks i think not sure, also track was a little wet so not sure if that had an effect, so I decided to record my sprint starts.
3 x 50m sprints close 85-90% as my morale was down due to bad sprint starts.
Cool down stretches walk back foam rolled my left quad upper area
Comment not happy with session. my lower body was sore after the sprints too, so maybe
Things wrong, body angle at take off is too upright, knee does not come high enough before striking the ground and so many more things wrong with it. Would appreciate suggestions on how I can increase lean angle more and how to bring knee higher. It just doesn't look explosive.
People who are experts in nutritional supplement say don't take more than 2 scoops in 24hrs and you take double and then you post a thread asking us, who most probably do not match to knowledge of the people who gave that recommendation whether it is right?
Now that you entering into the big league the half marathons, full marathons. What is your strategy in regards to the water stops they have like in the picture the volunteer holding a plastic cup of water or in some other events they have a table full of cups of water.
Do you take it and drink it or just pour it over yourself.
A nice article on increasing power development/ rate of force development for power athletes using ballistic style training, but a lot of training methods have some connection with methods.
Date: 07/03/2018 Soreness: forearms were major sore after the reverse lunges could barely close my hands, hamstring and little bit of my back and glutes as well BW: 65.5kg Injury: left hip still there
Condition: It was nice day, but I couldn't workout yesterday so I decided to do it today and then speed session on sunday before I go back to my regular routine next week. Also I started at 12:15pm, which is later then normal, so I was shocked to see that it was almost 2:00pm when I finished. Foreman super sore after the reverse lunges. Also because of my left injure hip, when doing the reverse lunges with the leg at the back, I don't feel stable enough or strong enough when lowering down hip/upper quads feel weak, until I touch the knees to the ground then going up is normal struggle, but my right leg at the back more stronger then at the front.
Warm up ankle mobility/ calf stretch seated hamstring stretch high knee hip hold x 20 sec each knee single leg hip raises using bench back mobility stretch seated iliopsoas stretch
Workout Jump Squats - 3 x 5 @ 30kg
Reverse Lunges (alternating legs) - 1 x 3 each leg @20kg dumbells in each hand - 1 x 2 each leg @45kg dumbells in each hand - 2 x 7 each leg @40kg dumbells in each hand - 1 x 7 each leg @40kg dumbells in each hand (split squat variation)
Seated Calf Raises - 1 x 5 @80kg - 3 x 15 @ 140kg
Lying Single Leg Cable Hamstring Curls - 1 x 5 each leg @10kg - 2 x 8 each leg @20kg
Cool down stretch walk back
Comment It was an alright session, when I finished the jump squats, someone was using the 40kg dumbbells to do bench press with, so I decided to try 45kg they were heavy ofc but I managed to pull of 2-3 reps with them with each leg, but each rep was average/slow pace so I was getting tired quicker, the heavier the weight the quicker I get tired and then the blocked nose and ears, so I decided to do 40kg, which was hard but comfortable that I managed to get 7 reps done, sometimes the dumbbells are hanging and therefore start turning or when my left leg is at the back I would go off balance, so I reset and stand up and continue straight away. But only happened once with 40kg and I finished with the split squat variation where I do the entire rep on one leg without stepping forward until the end and then doing the same with the other leg. hamstring curls progressing nicely and calf raises too, they become very painful after I unrack the bar on the pin. But good session.
I think canelo also felt ggg won and thought he had to resort to PED's and blames it on contaminated meat, even though this has never happened to him before.
its a confusing situation. this puts canelo vs ggg at risk.
Damn what a fight. Just awesome. Must watch. Never expect ortiz to do so well.
Spoiler below (in beige) Luis ortiz just jabbing early rounds and winning until the knockout by wilder, but luis comes back on round 7. damn luis ortiz throwing dem power shots, nearly knocked wilder out in round 7. Damn. oh my round 8 is a continuation for ortiz. wilder just is too staggered and didn't recover on the stool. what a great fight. luis ortiz smart to throw to the body when clinched up. wilder so tired. but was surviving. the parring arm of wilder is soo annoying for any boxer, keeps distance. how does one get past such a tactic of the straight arm to keep distance. ortiz is a big guy and you wouldn't expect a guy to be as athletic as he is. reminds me of foreman (when he was big) but more quicker I guess. Round 10 brutal for ortiz against the power from wilder. damn KO.
Also the fight between uzcategui vs dirrel. uzcategui put on such a great performance. Just great.
Date: 03/03/2018 Soreness: quads BW: 66.1kg Injury: Hip
Condition: Snow everywhere so track out of use so did fast response plyos. I was going to do explosive lunges but everytime my left leg was the back part I could feel little pain in my upper quads near the hips outside part if I go deep.
Warm up Ankle mobility/calf stretch hamstring stretch bench hip raises single leg x 5 /w sec hold back mobility stretch high knee holds seated iliopsoas stretch
Workout Ankle Jumps 4 x 8-10 Tuck Jumps 4 x 8-10 Split Squat Jumps Box Jumps 4 x 8 Depth Jump on to higher box 4 x 8 split squat jumps 2 x 6-8
Cool down stretch walk back
Comment It was nice session, haven't done plyos for a long time, must have been a very long time, so the ankle hops and tuck jumps feel awkward but I just focussed on minimizing ground contact time. The split squat jumps was a little painful for my quad//hips if I go deep so I did them at the end but not deep like quarter position lol. Depth jumps I never did them a lot before but I don't really understand the reason for it being difficult as I find it quite easy in terms of technique. But never again the split squat jumps as can't minimize the ammortization phase, which is the bottom of the lunge position, and after a little painful on my left knee so forget that. I had to choose any 4-5 fast response plyos so I could only think of these.
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