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I am, i still have 4 months to drop the fat....

Good to hear man. Good to see you're doing some sprints too.

Please tell me lane 3 got DQ'd for running out of her lane like that! Falling on the track sucks. I hope your daughter is OK.

I was gonna say, to replicate a self-hand-timed training time in your first race is practically impossible. Sub-14 FAT is not bad given your preparation.

You're sprinting now? Good news. I'd imagine it hits your lower body muscles in a very different way compared to what you're used to - a lot more lactic acid to deal with. Is this just for dad stuff or is it a new part of your training too?

I can definitely believe all that. BBall fitness is underrated. For me, the hardest sessions in terms of RPE in my life have been: speed endurance sprinting>full-court bball scrimmage with good players>XC running>pretty much everything else.

On a related note, a lot of ex-NBA players (usually bigs) have had heart issues. Some of it might be lifestyle, but still interesting.

I like that it's really specific, and moves up in velocity on the FV curve. Really clean, super well organized

I personally have much more developed strength than power so if it were me I would tilt the balance more towards speed/power during the speed block, as opposed to the 50:50 strength:speed you have. I would probably also add some contrast sets in the last couple blocks

Thank you. I probably should have added more explanation initially. As I am focused on developing the SVJ only (for fun and for a little competition with FDL), I kept the program mostly strength-based. I also just don't have time to do big sessions any more, so a lot of these sessions are done in an hour or less. The CAT squats in the speed block are what I'm substituting for something like contrast sets where I could do hurdle hops or SVJs in the gym next to the squat bar in-between sets. This is what I used to do with the sprinting group, and it worked well, but it's not really practical in my gym at the timeslot I go now. When I have a better setup, I'll be doing something like that. It was between CAT squats or banded box squats as used by T0ddday, and again, practicality is winning out here.

The B days where the SL DL+KB swings is the main movement are a little confusing for me: the intensity and volume both seem low.  It looks like that's the easy day for legs but it seems a little too easy to offer a training benefit. The KB swings seem high volume, almost strength endurance and I'm not sure how much they will carry over to single effort things like SVJ and 1RM squat. I don't see the carryover with SLDL either. Are you also training for sprinting?

Again, I should have clarified this initially too - B days are definitely 'easier' days. I was not coping very well with EOD training doing heavy squats on day 1 and heavy RDL, SL squat, and BSS on day two. This was mostly due to crappy broken sleep at the time and worse recovery. Working and commuting was a struggle during that time. B days also fall later in the week when I'm tired anyway from work. I've split it into more manageable sessions where I can progress on things without feeling like a broken zombie the next day.

This session mostly works on my hamstring imbalances and was partly designed according to discussions with my PT. I've found that focusing on this has really helped a few of my old injuries from resurfacing. They're slow eccentric, switch grip sets, decently challenging with a >20kg weight for me. The KB swings are a bit of a token exercise to be fair - I was toying with the idea of power cleans here, but it went against my initial approach of keeping this fairly simple. KB swings are probably inferior but they replicate my SVJ well enough. PCs also are just longer to set up and do, and I'd need wrist prep - all too much. Again, it's not a perfect setup by any means, but it is easy to accommodate now. This day is also where I go harder on the UB stuff and core.

I'm not training for sprinting directly, but I would like to be able to do some without my distal R hamstring and other issues flaring up. The SLDLs are also used to prepare for that, in conjunction with the GHRs. So I'm happy with how it is for now - unless the results are bad.

The lack of progressive overload on the BSS is also kind of strange, and I figure you could do more weight than 15kg with the movement with your estimated squat 1RM

I should have bumped up the weight to 20 and 25kgs in PIII and PIV respectively there - good spot. It's still fairly easy for me, but again, that's because I wasn't managing both heavy squats and BSS very well. Of course, if it's too easy, I'll just go up in weight. Thanks for the comments 

images not working for me

Hmm. They're appearing for me. I'll see if anyone else has the same issue. I've migrated to Google photos after photobucket did the whole P500 ransom thing.

Edit: I uploaded them with Imgur just to make sure you can see them 

Quote from: acole14 on March 27, 2018, 09:13:26 pm

Are you still training for the 100m/200m? I'm seeing a lot of unusually structured gym programming and sprint start analysis, but not much running at all. The longest I could find you running recently is 4x50m@90% - basically a warmup before a proper session IMO. What's the coaching arrangement? Is he or she actually there when you train?

As of right now, I'm on a strength based workout routine, the speed session is basically just to get my technique in order, drive phase/acceleration, it would have negative impact if I solely focused on a strength routine without adding a speed session in there just to get my body in running form.

He has given me a template to follow and when he is not there, I send videos of my form from time to time to keep him updated.

So as of now the focus is strength and just training the 30-50m part of the race.

Well I hope you're not paying the coach for that service. It's too bad T0ddday isn't around anymore but even without him, there's plenty of advice to be gotten for free here on the site. The best aspect of running in a group, above all else, is running against others, or at least having a coach time you and keep track of your times. Then you know where you're at. Right now you're in the dangerous space of training essentially by yourself without knowing if the training is working. No testing or measured progress. So you're really not getting much out of the coaching service if you're not running with others as well IMO.

You can't really measure progress with those lifts either, to be honest. Reverse lunges or BSS can get limited by how much weight you can hold. The primary lift for power athletes should be either the squat, RDL, or power [pull/clean], mainly because they're heavy compound movements, and also because the limiting factor isn't loading capacity, i.e. you might be strong enough to 1RM 100kgs on a BSS...but you can't hold 2x50kg DBs for long enough to perform the lift, or safely balance a 100kg barbell on your back while propping your foot behind you. They're great for assistance and to adjust imbalances, but they shouldn't be the focus unless there's an reason for doing so (accommodating an injury, for example). I recall T0ddday being big on this too.

Sprinting is a natural movement, but performing it well requires training multiple physical aspects at once. There's power out of the blocks (acceleration), which you're covering well enough now, but you have to train the speed and speed endurance aspects simultaneously (yes, they're different). Your coach should have you doing some tempo fartlek style sessions at the very least in conjunction with what you're currently doing. 4x50m isn't training maximum speed in the most ideal way. You need to do a longer sprint to hit your true top speed - flying 80-120m, hollow sprints, overspeed etc. Then incorporating sprints greater than the distance of the event (150m+ for you) to build speed endurance and hold your top speed for longer. Training each element in isolation is unusual - I'm not saying it won't help you, but it's atypical. But if you're happy, then keep doing it.

Quote from: LBSS on March 26, 2018, 12:20:30 am

you gonna join the team?

nah probably not. who knows tho.

I don't like the idea of tying myself down to one team. I don't respond well to stuff like that. So I need to be careful committing to people/teams, instead of just being a lone wolf competitor - which I feel more comfortable with. Just typing that out, the idea of being on a team stresses me out a bit. The idea of being a lone wolf competitor, makes me feel great. Just how i'm wired I guess.

Also one thing that I forgot to mention, is simply TEAM. You train alone primarily afaik - would be nice to find some more people to train with. Doing starts with a few other people or a group is much different than doing them loner-style. So beyond all of the specific training concepts, simply having people out there to push yourself against could quite possibly be the best training method.

Together Everyone Achieves More is no joke. Training with a pack, especially w/ running/sprinting, is extremely effective.

pc!

 . You should do it for the free gear if nothing else. I like the sound of 'swag items'.