Adarq.org

Quote from: seifullaah73 on December 11, 2014, 06:45:39 am

Quote from: acole14 on December 10, 2014, 07:20:57 pm

Quote from: seifullaah73 on December 10, 2014, 08:48:07 am

Thank you soo much, Will try and do those.

The one I fear the most is on friday, 1200m 3 laps go hard, I won't be able to do 100% but I will try find a good strong pace.

Will see if I can find a week, where I can do all of these in a track or a gym.

I don't have any spikes either, I can only get them online, will have to find one at a reasonable price.

Have some planning to do. But all seem doable, but I feel I may get tired in the middle of the 1200m run and then I will probably move at a walking pace.

pc

No. No, no, no, no, no. You HAVE to go 100%. That's the only way we'll know where your fitness is. Seriously, my coach loses his shit when he can tell people aren't trying in the fitness tests. You might think I'm being pedantic but trust me, if you have any ambitions about truly getting faster than a competitive 50yo masters athlete then you've got to train hard even in the non-sprinting parts of training! This is a turning point for you: you can either do these tests really hard and get some traction moving into your next phase or you can wimp out as usual. If that happens, seriously, think about playing croquet or something easier. Take heed from Johnnie Cochran's T&F coach brother: if you can't commit, you must quit.

When I mean 100% I mean running it all out like in the 100m, I can't even run 400m all out.
Unless by 100% you mean don't run top speed but run it hard around 70-80% of top speed and maintain that.

No, I just mean run it at 100% effort, not 100% intensity - that would be insane. Obviously you can't run it like a sprint. Just make sure you have nothing left at the end, go out hard like you would for a 200m/400m, then settle into a good pace and hold it. Don't let up, maintain the pace and sprint to the line. You should be aiming to run each lap around 85-90sec I'd say.

Ok, that makes sense.

This is the gym where I will probably be going because it is cheap
http://www.thegymgroup.com/equipment/

That's about it.

Thanks

Quote from: seifullaah73 on December 09, 2014, 01:56:08 pm

I think I can run the 100m under 14 seconds, as I was able to reduce my training time down by 2-3 seconds. So I am finished with that workout.

How do you know? Again, you've got to get rid of this hazy bullshit. Athletic training HAS to be crystal clear. Generally, good coaches will know what their athletes will run for a given meet within 0.2sec for the 100m. But they're not oracles: they are constantly measuring and timing things and combined with the eye test, this will give them an accurate gauge of current performance and more importantly, which direction the training program should be going.

It's great you're finally going to the track after your 8 month (!!) hill training phase. But before you devise any plans you should do a test week. Do it properly with a measuring tape and video. Film everything if you can. Get your brother to help you. Here's what you should do:

Mon: Power test

Max broad jump (have 4-5 attempts)

Max standing vertical jump (4-5) - measure a target and jump at it OR film it and we can estimate

5 consecutive DL bounds for distance (start about 10m away from the long jump pit)

Tues: Speed test

This is important. You're going to do a flying 60m test and you need to get the times for both 0-30m and 30m-60m. You'll start with a 20m lead-in before you hit the 0m mark. So it's 80m total with cones or marks at the -20m (start), 0m, 30m and 60m points. Get this on film so you can time it properly.

Warm up really well and do a few high speed run-throughs in spikes over 30m.

2-3x flying 60m test (if the second one feels good leave it there)

12mins rest (stay warm)

Then run a 180m sprint at 100% from a stand. You can either video this or get someone to time it manually.

Wed: Strength test in the gym

Warm up on the track as you normally do

Either max bench  - start with an easy 5 reps, then an easy 3 reps, then about 3-4 singles working up to failure (have a spotter) OR max pushups

Max pullups

Max V-situps

Then do one set of squats/RDLs/ham curls with an easy weight and leave.

Thurs: rest

Get a good hot bath and stretch in.

Fri: Fitness test

Warm up as usual

1200m time trial - 3 laps, go hard!

From this you'll get a really good idea of how fast you are and where your weaknesses are, then we can plan a good program for you.

Now it's really important that you actually DO all this properly! Ask if you have any questions. Don't wimp out and modify it in any way, even if you're tired. It's meant to be a tough week, but if you can get through it and do it well then you'll prove you can stay committed to a proper program.

Thank you soo much, Will try and do those.

The one I fear the most is on friday, 1200m 3 laps go hard, I won't be able to do 100% but I will try find a good strong pace.

Will see if I can find a week, where I can do all of these in a track or a gym.

I don't have any spikes either, I can only get them online, will have to find one at a reasonable price.

Have some planning to do. But all seem doable, but I feel I may get tired in the middle of the 1200m run and then I will probably move at a walking pace.

pc

MORE. SPRINTING. VOLUME.

From what you are saying, the only thing I need to increase the volume of is the sprint. I Don't have to do 5 runs anymore, as I have dropped my time by 2-3 seconds, which toddday advised to 5 runs everyday.

I didn't expect the sprint volumes to be high if I am doing weight lifting straight after, that's why I was a bit cautious in not doing too much sprints, that I would be too tired for weight lifting.

So, how about:

2 x 200m
3-4 x 100m

pc

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This post official marks the end of the intensive hill workout. Now I am trying to arrange a schedule to go to gym and track. The hill runs would be 2-3 runs when not going to gym, keep it light to allow recovery from gym. while gaining the benefits of hill runs.

START PHASE 2
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| COMPLETE ! |  <- OFFICIAL SEAL
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I would agree with that, you have gained above 2x bw now you have to convert your squat strength into usable strength. explosive workout or olympic lifts, etc depending on the sport you want to get better at.

Date: 1/12/2014
Soreness: mid hamstring

Warm up: (I had forgotten my warm up routine)
   A skip
   B skip
   Lunge walks
   leg swings
   lance calf hip stretch
   leg cycles
   mobility drills
   
   strides short distance - focus on reduce back arm angle

Workout
   2 x 116m @100%

Cool down
   heel walk
   stretch

Comment
It was a long time since I did workout, so I forgot the routine, on the lunge walks my hamstring cramped up, It was cold outside muddy floor not slippery but soft it sticks to your shoes, windy, the runs were very fast and felt very good. My hamstring a little sore. So had to take it easy on first run.

Rating: 8/10

First time I am seeing him, fight, he is a good boxer, a very well all rounder, he is a very well body puncher he can find the gaps very well and get in the body, very powerful and really attacking him, especially the uppercut. I would love to see him against a boxer, who does not come forward, but boxes properly. strong guys are weak against those.

It was an easy fight for pacquiao, but algieri just was moving around alot, he was able to counter him sometimes, sometimes pacquiao would come in aggresively and algieri didn't have power but got him on his face a lot of times with right when he goes down, but it didn't do much for pacquiao, pacquiao's mum was at it again lol, the knockdowns were very powerful except for some, where there was water in pacquiao's corner, hope they didn't put it on purpose. but pacquiao won comfortably, I wanted him to knock himout there was one instance where pacquiao was attacking him against the ropes and the ref pull him off him for no reason, which was strange, but algieri was moving alot, which is the reason why pacquiao found it hard, but I can see his age is catching up as there were some points where he got tired, countered and slowed down and cautious, but he still has the power, but his accuracy has been affected.