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Progress Journals & Experimental Routines / Re: Kingfush
« on: October 25, 2011, 08:11:47 am »I don't want to say it's unrealistic, because I've def seen people do more improbably things, but let's just say it's not a given like I believe your front squat goal is. Also, I assumed the 6.5-6.8 sec 60m goal meant that you want to run at the slowest 6.8 FAT.
FAT means fully automatic timing. Basically, you go to a real meet get in the blocks, react to the gun, and get your torso across the line and then they stop the video and record your time. Understand there is a WORLD of difference between getting in the blocks and running a 6.75 FAT and covering 60 meters in under 7.0 seconds using a handtime or even a video-time device like speed-trap.
But back to your question. It's not so much that's it's an impossible task, it's just that you probably wont be able to accomplish it with the same formula you have used for vertical jump (lean + strong). Standing two-foot vertical has tremendous carryover from relative squat strength provided the reps are not very slow. I think you will be disappointed to find that the same isn't true in sprinting. Even when Usain bolt ran his 9.58 in world record time he came through 30m in 3.8. Meaning even if your relative strength allows you to accelerate to 30 meters at the speed of the greatest sprinter of all time, you still need to maintain 10 m/s speed for another 30 meters. I'd say whether or not you can achieve it is more dependent on where you are starting now than anything else. Sprinting technique will surely help you express that strength you have on the track. However, the improvement to your top end speed will be far less than your acceleration. What do you run now in the 60 meters? Have you ever tested your sprint times over any distance? I will most definitely be rooting for you!
yes. front squats were easier than i thought.
here's the sprint details:
all sprints shoud be on a track surface and must be measured by a laser of infrared timing system. to start, the athletes must have at least one foot within one meter of the first timing eye (heel on one meter line). The first timing eye should be 15 inches off the ground while the rest of the timing eyes should be set up at least 36 inches fromt he ground
i have no official time for my 60 meters or any sprints in general. i can say numbers cause i've been doing some short sprinting but its not going to be an accurate time unless i use some form of automatic timing.
i've been doing heavy-low rep full squats + mid-high reps with moderate resistance on the GHR/back extensions for the p-chain. something like a 135lb x12-16 on back extensions and 45lb weighted GHR. if this 60meter sprint is not really an all out push the floor using mostly the quads, would it make sense at one point to dedicate some heavy hamstring work like an RDL? or do i just go movement mastery and just do a lot of high quality sprinting to get good at it?..
again, appreciate you sprinting advice.

