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Summarising the goal for the coming cut - lose 15kg of bodyweight, gain fitness and conditioning and for strength add every kilo lost from BW to the bar. Get HBBS 6x140kg and FS 3x140kg. If i get those three things done, i'll have big visible abs, top conditioning, double bodyweight squats (FS and BS) and decent athleticism (vertical and short sprints).
my quads were too sore to even do single leg hyperextension as the pad was pressing against my upper quads and it was too sore to even do, it same as the other time, two workouts before i think.
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So could a weak upperbody result in a poor sprint performance.
Not in itself but a weak whole body sure could and you suffer from that. I didn't realize you were under 60kg! How tall are you?
For the last time please for gods sake clear your head of thinking about phases and leaning! You don't need to lean. You are not strong enough. JUST run. Goddamn guys been running sub 10 since the 1970s with NO drive phase and hardly any lean. You don't need to lean and you don't need to realize your at top speed because you are NEVER at top speed. Realizing your at top speed and maintaining is for making a fast time faster... not for making a slow person fast. You need to clear your head and try and run by exerting power to the track the entire time.
Just go out there, think about something that makes you mad and run like hell.
The beauty of being so weak is you don't need recovery! Keep up the weights AND everyday you don't train with the track club do this workout: Run 5 50m sprints all out and 5 100m sprints ALL out. Just run with power. EVERY DAY. Then rest 5 minutes and run 1 400m all out. Time it. If you can get the 100m's timed, great. If not fine. Just run them as hard as you possibly can. You don't need recovery from the speed work because you are not really strong enough to stress the CNS. Like how a 7 year old kid can essentially do speed work every day. AND then add in eating. I'm usually a hater of mass building... But unless your under 5'6.... Eat enough to add 5-10kg in the next 3 months.
I never ever mean running on the treadmill. Your 300m tempo runs don't suggest you can run under 60s actually. Time your 400 if you can run under 60s then you are correct and your speed endurance is not the problem. In that case I would suggest you move up to the 800m or 1500m because you will be more successful there than at the 100m.
It's not necessarily because your squat is low (squatting is not a prerequisite for speed) but something seems to be wrong with your ability to accelerate. Strength training will help for sure but IMO bounding will be more specific and should be prioritized. Also you probably want to eat more. Additionally I would bet that you suffer from a strong case of paralysis by analysis. When you described your 100m race you seemed to remember every single moment and every transition from drive phase to max velocity, etc, etc. We run best when we react to a gun and go somewhat automatic. Often times I'll run good races and then not be able to remember parts of them. Mechanics are nailed in practice; when you race you should be in go mode. Also, understand that the 100m sprint models you read about are for a very specific class of runner. The aren't super relevant for women who hit their top speed much later than men in the race. For someone like me who runs the times of elite women but runs a very different race pattern than them the models also somewhat fail to describe how my mechanics should be optimized.
So for you it's going to be even more off. Running 14.4 suggested to me that maybe you just aren't fit enough for the 100m. Since you can run sub 30 in the 200m, it seems that is not the case but rather you don't have the power to run fast. In that case your running model would be better approximated by the race model of a young child. You probably aren't powerful enough to benefit from a drive phase and probably are capable of accelerating for almost the entire race. Thinking about driving to 30m and then trying to maintain is probably hurting you. You are maintaining when your body still could be accelerating! That's why I have told you over and over to throw out all this drive phase crap and just get out their and run 100m as fast as you can. That's all you should think about.
noooooo thanks, i do not want to do that, unless it will help in my 100m time then i will be willing. i already jog 1200m warm up before sprint work.@LBSS: thanks will look at eastbay for some sprinting spikes, when ever i go to a online shop they sikes great for mid distance 800m to 1500m, throwing, jumping and the ones for short sprint is soo expensive like £60 which is about $120.Just ordered some spikes.I just needed some spikes and my coach recommended i get middle distance spikes as they are good for training and do good in the short distance competition as well the sprint spikes are for the actual experience sprinters, i'm still a beginner.I was sooo nervous in buying the spikes, but cancelled the order. Thanks now i can sigh in relief. I do have sore shins and when i was doing strides i could feel my ankle roll inwards to protect the shin or something i don't know.
PS: i do agree with toddday that spikes is most probably the least signifficant of someone's problems when he wants to improve a 14.xxx 100m dash
But still....
Well done on going thru with it and running at the meet. Gives you something to work towards (beating your first time). Inspiring, think I might do the same next year, i'll start training starting sept. Hope you follow all the advice of these nice folk, you're very lucky to have so much support from all the sprinters on the forum.
to them
