fwiw part of why it took me so long to get to my goal is because i did go off on so many tangents. i did starting strength, i did smolov jr, i did lots of bootcamps/crossfit early on, i spent a summer focusing on sprints and even entered a couple of races where i came face to face with my own slowness. it's not the only reason: traveling even with the moderate frequency that i do interrupts training and i'm also injury-prone. but the few burts of progress i have made were when first adarq and then t0ddday wrote me programs and i did them without thinking, except to (as t0ddday said) allow myself not to push myself to the point of getting hurt.
shout out to kellyb/VJB, too, i made some progress on that too when i first started on this journey.
nice! As for VJB, I also recall you also had a nice experience with flyingInFour too..
and yup, #1 thing is safety.. absolutely no other question about it. Sometimes it's hard to follow our own advice, or what we know is best.. but we can easily dish it out.
hmm, been looking at your log and now am interested in sprinting too now, maybe even running.
cool!
just don't go 100% max with sprinting initially.. can really tax your hamstrings.
also with running, don't do crazy volume either to start with..
basically, start slow.. see if you like it. I imagine you'd love sprinting at least. I think it's my favorite activity right now among the 3.
edit: also, if you get into running.. perhaps the most important thing I can tell you is, make sure you have the right socks; non friction. I've had success with new balance non-friction socks. If you wear the wrong socks, you run the risk of wrecking your toes/toenails. (and obviously you want the right size shoes etc).
As for sprinting goals, my #1 goal is to simply hit 20 mph on my watch. 18.4 mph felt crazy fast....... I love how that felt. I'd love to "feel" 20mph.
Man that's already fast compared to me. I had a max speed of 26.6 km/h (16.52 mph). Only need to get to 27.8 mph to match Usain (and keep it for that distance )
when did usain hit 27.8 mph? ~70m?
i honestly think the watch will help immediately, somewhat. once I saw my max speed on it, it became almost like a vertec. Obviously we can do the same with timed sprints etc, but that measures the entire run; that's one reason I also like flying sprints.
So far, I personally like using the watch "as a vertec", simply trying to build up to max speed .. then checking all of the 'spikes' when I get home, to see if I PR'd anything. It would be nice to see that data as i'm doing it, but I don't like running/sprinting with a phone. So the only thing I could do is put the watch on the screen that shows "current pace", which is pretty nice.. but just too hard to check when you're sprinting max speed. That screen is absolutely great for submax runs.
Also since I mostly run on the sidewalks etc, a GPS watch is such a great tool
Usain can hit and hold 27 mph the entire race after 50m. I posted this somewhere else but the deceleration portion of the 100m is pretty much a myth. Good sprinters reach top speed at about 50-60m (women a little later) and they hold this speed the rest of the race.
As far as the watch... First of all what is it?
garmin forerunner 15.
Quote
Second... I agree that it could be an amazing training tool just like a vertec... But I just don't trust gps. I tried using GPS on the track and 100m is like 101-107 meters... So I don't know how accurate the speed is for a 150m sprint... Is that how the watch works? Or does it have an acceleromter and some fancy hardware.... I mean it should be possible to get it accurate but the gps apps on phones are really no good for sprinting...
well, I just leave the watch on the entire time, so it gets my walking + sprinting. And for each sprint, i'm only looking at the max speed I hit per sprint. I'm not actually looking at distance/time, though, I can get a measurement out of it.. just would need to do a small bit of math.
It's "ballpark" accurate. I'll post an example of a ~480m (0.3mi) run I did tonight, and you'll see it's almost a "flat line" .. so it was polling for GPS data pretty accurately tonight. When it's extremely cloudy or just something going on in the atmosphere, you MAY see some weird oscillations that aren't normal.. but tonight, it was working pretty good.
and nah, no fancy stuff. this model is simple. It's only GPS data & I sync it with garmin connect/endomondo to pull the data out of it. It does have a realtime pacer though, which is great. For example I used it tonight while actually running, just to see my current pace. If it's obtaining GPS data really good, it's usually spot on for my pace.
Quote
But yeah like a vertec feedback is important... It's why I use the old school technique for sprint speed feedback of running with someone else... Still not perfect though... I saw a thing about some training center where they had a little train track mounted robot that supposedly moved along the track exactly like you... So you could race 100m, then set the tool, then continue to race against your "shadow" from that rep! Like racing for time in mariokart... That would be amazing...
ya i've seen something like that before.. that is probably a great tool. I know for sure that I run faster when I start trying to keep up with a cyclist, or some car that is coming off from a stop light etc.. hah.
just got home from week at beach. came back via charlotte for my grandpa's 90th birthday, which was awesome, and visiting my brother, which was great to do but less awesome. something like 17 hours in the car over two days.
beach=heaven.
i played tennis at least once every day but one and did variants of the daily routine four of the days. parents and brother and brother's gf joined, which was really fun.
gotta stretch and roll before bed so i don't wake up feeling all janky.
Really nice man. Family++. Did you feel recovered a bit? Hope some of those nagging injuries have subsided.
nick ross's foot overpronates so much on the plant it's ridic. looks like he should be spraining his ankle every time but he gets so much power out of it. amazing.
ya definitely, I think it's the most i've seen. absolutely crazy.
btw anyone know what shoes those are?
Quote
also, on the NFL players vid, i think cole beasley is 5'8.
He attributes yoga towards his long athletic lifespan as well. Being flexible would logically help in the avoidance of muscle tears and strains. In one of Michael Johnson's books he talks about how he always used to get injured a lot and it wasn't until he took gym work and stretching (stretching in particular) seriously and accomodating time for it, that his body started becoming more resiliant and injury-free.
nice. do you know what kind of stretching (specifically) he was into? or was it just stretching through yoga?
Tuesday's MSEM didn't happen could not even get to normal rep weight without failing. Found the p90x ab disc which I loved to do circa 2013, and felt the burn for several days. Saturday Squats and deadlifts where locked and progress was good, just need to keep it up. I have some chalk coming in the mail that should help my dead lift's a bit.
what you mean normal rep weight, you were failing? like even light lifts? are you uber burnt out or still sore af from deadlifting a bit ago?
This would be cool for run/sprint footage... might be a little weird for dunk/jump footage if it's directly overhead. I'd imagine there is a way to get it to record from the side: (edit: yeah it does side shots! sick).
so yeah, I imagine this would be an interesting tool for making some sick videos.
^^ also, simply thinking about all of this stuff is probably still not a great thing.. but i'd rather think that I have barriers I can overcome, than thinking I was born to be slow/weak etc. So I guess that's a positive aspect of it.
Would be nice to be able to completely clear our minds when performing. What if that was actually a path to athletic performance improvement? (ability to "get in the zone" alot quicker/easier/frequently).
Also .. just a side note. When looking at times during training etc, it's incredible how one measurement can absolutely wreck us mentally.. ie, if I see my bad mile split time on a run. When i'm trying to run really fast, I never look at my watch. Simply looking at it makes me run slower.. lmao.
Track Day 3xstrides SL Supine Bridge x 10 Knee to Elbow Walking Lunge x 10 Knee to rear foot walking Lunge x10 Walking Spiderman x 10 Rev Walking Lunge with posterolateral Reach x10 straight Leg skip Rudiment Hops (all legs) DL hops (3x10) L/R leg bounds (2x5) Alt leg bounds (2x10) Speed Bounds 5x20m sprint 3x40m sprint 3xflying 30m sprint 2x60m sprint 2x3x100m sprint
Back to the track for the first time in weeks. Bloody thing was being used by school kids again so I was relegated to the soccer field next door. All things being equal I didn't do too bad. Have some footage of bounds which I may upload if I can get over my embarrassment. 2x3x100s were brutal as I didn't take too much rest between. No real point till I get fitter anyway. All in all felt good though.
Edit- Just looking at footage and I look so damn slow. It's ridiculous. I think I'm going to change my name to Glacier. I'm white and slow as fuck!
Lol. Got no problem with you making fun of your whiteness or slowness... But if u make a nickname that sounds like two go together then you will be suggesting that racist and ruining athletics in America so stick to one!
Lol can't tell if serious or not.
I'm not sure how it could be racist though. I'm white which is a fact and I'm also slow which is a fact. It's also self imposed which is more self deprecating than racist imo.
Half joking...
Noticing that your slow isn't racist... Noticing that your white isn't racist... Getting a nickname that combines those isn't racist...
The belief that both of those traits occur together because of some innate relationship is racist!
And it is frustrating because I deal with it a lot. I got a chance to train a basketball prodigy recently... Was humbling how good this kid was. White kid. 6'3" 140 pounds. Amazing jumper, hesitation, dribbling, smart little moves with his hands, sneaking push offs and pull backs... Amazing. Training him for speed... As much better as he was than me I could still guard him in drills pretty well... He splashed a few deep threes right in my face but I also got a piece on a bunch... Simply put he is too slow and weak... I did play pretty handsy and redirect him a little but he would still get me on moves and I would recover everytime and keep him from getting by... I am pretty fast laterally (it's probably my best sports skill is lateral on ball defense in basketball or man defense as a cornerback in football) but any other player with even a bit of athleticism would dust me if they had this kids moves...
But I mean 6'3" 140. 15 years old. Can't touch the rim. I'm 5'11 215 and I was scared to body him cause he might break... I was explaining to his dad how fuckkng amazing he will be if he just has a tiny bit of strength and speed and his dad kept insisting that I don't know what it's like to be white and that he is slow cause he is white... His dad even had the audacity to tell me that I got my leaping ability from my fathers side after I reminded him I'm Irish! Ridiculous. His kid heard it all and it's a racist message and it's bad for everyone to propagate that stereotype...
Of course your in Australia... I dunno what it's like there... The stereotype is definitely more pervasive in America. It's why you see the third place in the 200m in the olympics by a white guy and lots of great white sprinters and athletes but they are never from America... If they are from America they never grew up around white people...
But here it's a bad sterotype... The dad is gonna make his kid more of an Adam Morrison than a Manu Ginobili - you think if Manu had grown up in America being told he is white and slow he would have been shamgodding people and dunking on them? Lol. Let that stereotype die! It hurts us all!
Great stuff.
This quick point is related to T0ddday's post about dads, stereotypes, culture etc..
If we are subjected to those stereotypes as we grow up, there's a good chance we will believe them. And by simply believing them, it goes from being a stereotype to a "physical barrier" in our brains. I think our brains are full of those barriers, in all kinds of different forms - not just athletics. So if all of a sudden we want to "defy our genetics", which might actually just be - realize our true genetic potential, we have to destroy such barriers in our brains as we attempt to progress. I've been guilty of it myself by saying "defying my genetics". I try not to mention "whiteness" as being a limitation, though it is somewhat implied when I say defying my genetics. As a coach, I would make sure not to use such stereotypes in front of kids/athletes, and also make sure to call out athletes or their parents for using these stereotypes etc.
TLDR: stereotypes become physical barriers in our brains if we end up believing them. I'm not a neuroscientist, but I imagine an "inefficient series of dendrites" and such that weaken the "go get it" signal.
As for myself, I often think about my brain being a limiting factor: especially for running. For jumping/sprinting, I often tell my brain to "let go" and "give me more". Maybe i'm just nuts, but I really feel like my brain holds me back more than my muscle/tendon physiology. One reason I think this is, when i'm feeling REALLY GOOD MENTALLY, I can get much more out of my jump/sprint/run sessions. If I let any self doubt creep in, the quality of jumps/sprints/runs decrease dramatically (sprints less so, jumps/running more so). So I kind of feel like i'm in a battle with not only the physiological factors related to muscle/tendon/nervous system, but also with my brain. I feel like there's things in there "blocking me" from turning it up a notch ... perhaps protective mechanisms given my current fitness/strength etc. I mentioned a "governor device for engines" in a previous post... that's kind of what it feels like.. how to remove the governor and inject the NOS???
As for sprinting goals, my #1 goal is to simply hit 20 mph on my watch. 18.4 mph felt crazy fast....... I love how that felt. I'd love to "feel" 20mph.
Man that's already fast compared to me. I had a max speed of 26.6 km/h (16.52 mph). Only need to get to 27.8 mph to match Usain (and keep it for that distance )
when did usain hit 27.8 mph? ~70m?
i honestly think the watch will help immediately, somewhat. once I saw my max speed on it, it became almost like a vertec. Obviously we can do the same with timed sprints etc, but that measures the entire run; that's one reason I also like flying sprints.
So far, I personally like using the watch "as a vertec", simply trying to build up to max speed .. then checking all of the 'spikes' when I get home, to see if I PR'd anything. It would be nice to see that data as i'm doing it, but I don't like running/sprinting with a phone. So the only thing I could do is put the watch on the screen that shows "current pace", which is pretty nice.. but just too hard to check when you're sprinting max speed. That screen is absolutely great for submax runs.
Also since I mostly run on the sidewalks etc, a GPS watch is such a great tool.
As for sprinting goals, my #1 goal is to simply hit 20 mph on my watch. 18.4 mph felt crazy fast....... I love how that felt. I'd love to "feel" 20mph.
Man that's already fast compared to me. I had a max speed of 26.6 km/h (16.52 mph). Only need to get to 27.8 mph to match Usain (and keep it for that distance )
To be fair... Using a watch like this will probably underestimate times... A 26 km/hr sprint is about 7 m/s... Your true instantaneous velocity is probably higher... That's a 10 second 70m without the start... So if you go sub 9 in the sixty your faster than this...
Closer to usain but still not close to usain...
ya good point.
we need to create a "training gear thread" eventually.. for example, i've posted this in here before but, imagine as someone coaching remotely, your client has one of these for track work:
I just brought it up because, there's probably lots of nice gadgets out there for measuring vert/speed that we're not using.
I've been meaning to look into vert-measuring gadgets but still haven't. I'd like to buy one eventually and figure out how to integrate it into the "new forum".
Show Posts
)
