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Training last few weeks (so slack!):

Sept 4th - gym

10-15min cardio warmup (rowing, cross-trainer)

Gym warmup exercises

NEW: superset of power pull (like a clean but no dip at all)@60kgs with squat hold jumps x 10

Squat: 1x10@105kgs, 1x7@110kgs, 1x5@120kgs, 1x5@125kgs, 1x7@115kgs, 1x10@110kgs

In-between: complementary ham/core exercises x 6

Bench: 1x10@80kgs, 1x7@85kgs, 1x5@90kgs, 1x5@92kgs, 1x7@85kgs

In between: back/bicep exercises (lat p
ull and bicep curls)

Sept 6th - track, sled pulls

Warmup, 1200m jog

6x30m sled pull starts@sled+5kgs (light)

6x50m accelerations

350m sprint

Cool-down exercises

Sept 7th - courts

Fast run around court, mobility, stair sprints, hurdle jumps, med ball stuff (wall bounces, one-armed pushups, jump and throws) more mobility

Sept 8th - track, technique and stride length

1200m jog, active warmup

6x30m start with 10m of ladder at beginning

6x30m harness drills

6x60m over hoops

200m sprint

Cool-down weights

Sept 9th - gym

10-15min cardio warmup (rowing, cross-trainer)

Gym warmup exercises

Superset of power pull@60kgs with squat hold jumps x 10

Squat: 1x10@110kgs, 1x7@115kgs, 1x5@120kgs, 1x5@125kgs, 1x7@115kgs, 1x10@110kgs

In-between: complementary ham/core exercises x 6

Bench: 1x10@80kgs, 1x7@85kgs, 1x5@90kgs, 1x5@92kgs, 1x7@85kgs

In between: back/bicep exercises (lat pull and bicep curls)

Sept 10th - speed endurance

800m jog, dynamic warmup

2x100m+10m fly (11.5, 11.5), 3x150m (all around 18.5sec), 2x100m+10m fly (11 high)

Cool-down weights

Sept 11th - gym

10-15min cardio warmup (rowing, cross-trainer)

Gym warmup exercises

Superset of power pull@60kgs with squat hold jumps x 10

Squat: 1x10@110kgs, 1x7@115kgs, 1x5@120kgs, 1x5@125kgs, 1x7@115kgs, 1x10@110kgs

In-between: complementary ham/core exercises x 6

Bench: 1x10@80kgs, 1x7@85kgs, 1x5@90kgs, 1x5@92kgs, 1x7@85kgs

In between: back/bicep exercises (lat pull and bicep curls)

Sept 13th - track, sleds

Warmup, 800m jog

6x30m sled pull starts@sled+5kgs

6x50m accelerations

Timed 350m sprint - 49sec (not bad!)

Cool-down exercises

Sept 14th - gym (no more court sessions  )

10-15min cardio warmup (rowing, cross-trainer)

Gym warmup exercises

Superset of power pull@60kgs with squat hold jumps x 10

Bench: 1x10@80kgs, 1x7@85kgs, 1x5@90kgs, 1x5@92kgs, 1x7@85kgs

In between: back/bicep exercises (lat pull and bicep curls)

Squat: 1x10@110kgs, one set of SL eccentric ham curls

Sept 15th - track, technique and stride length

1200m jog, active warmup

6x30m start with 10m of ladder at beginning

6x30m harness drills

6x60m over hoops

200m sprint

Cool-down weights

Sept 16th - gym

10-15min cardio warmup (rowing, cross-trainer)

Gym warmup exercises

Superset of power pull@60kgs with squat hold jumps x 10

Squat: 1x10@110kgs, 1x7@120kgs, 1x5@125kgs, 1x5@125kgs, 1x7@120kgs, 1x10@110kgs

In-between: complementary ham/core exercises x 6

Bench: 1x10@82kgs, 1x7@87kgs, 1x5@92kgs, 1x5@95kgs, 1x7@87kgs

In between: back/bicep exercises (lat pull and bicep curls)

Sept 17th - speed endurance

800m jog, dynamic warmup

2x100m+10m fly (11.8 (missed start), 11.3), 3x150m (18.1, 18.0, 18.5sec), 2x100m+10m fly (12.0, 12.0 - dead!)

Cool-down weights

Sept 18th - gym

10-15min cardio warmup (rowing, cross-trainer)

Gym warmup exercises

Superset of power pull@60kgs with squat hold jumps x 10

Squat: 1x10@110kgs, 1x7@120kgs, 1x5@125kgs, 1x5@125kgs, 1x7@120kgs, 1x10@110kgs

In-between: complementary ham/core exercises x 6

Bench: 1x10@82kgs, 1x7@87kgs, 1x5@92kgs, 1x5@95kgs, 1x7@87kgs

In between: back/bicep exercises (lat pull and bicep curls)

BW: 80.0kgs

Lots of training and lifting lately. I've trained 12 times in 14 days! But luckily I'm holding up well, my lower leg issues are subsiding as I've done less long runs. Some of the other guys are still doing 4 lap runs before gym, I don't know if I'd still be healthy if I were doing that as well. One more sled session on Saturday then we are testing again, this time we have electronic timed 30m/60m from block and flys  should be fun. I will also do some SVJs and RVJs as well.

They aren't unbeatable but....it won't be easy. You have to remember that we invented this sport and on the whole we're still a few steps ahead of the rest of the world. Take a glance at the NBA, it's the pinnacle of basketball and while there are several foreign born players look how many are 'stars'. Now take that number...divide it across the rest of earth's countries and you have 1 or 2 all stars vs a team of all stars and future HOF'ers. It's easy to see why we are dominant in that regard.

The world is closing the gap it seems and pretty soon we won't be able to send 'b' level stars and waltz our way to a gold.

Bball was actually invented by a Canadian. Funny how many people don't know that.

Thinking about stopping sprinting for a bit? If it's giving you weird knee pain then maybe not worth the risk atm.

Quote from: acole14 on September 04, 2014, 10:50:53 pm

Might be a naive question: have you ever had your bf% proerly checked by a professional using a bod-pod, hydrostatic weighing, DEXA scan? You seem to be basing your whole training life around estimates from the mirror test. If you don't care about aesthetics and are just trying to hit a number for athletic purposes, I don't see why you wouldn't want to know exactly what that number was. You'd only need to do it once to get a better gauge of what how your perception matches up with reality.

Bod pod won't work, dexa wont work, neither will skinfolds. The only one which would work for me is hydrostatic. The reason all of the former would fail is because they depend on models which are based on the average person. I'm an outlier. So for example skinfolds will underestimate my bodyfat because I hold most of my bf in my lower body, so they'd say compared to most men, you're really lean. But that's because they're not taking a skinfold of my buttocks lol. But in reality my bodyfat storage patterns are atypical of the normal male storage patterns. This is the same reason all those methods won't work - dexa works the same way, it uses a model with equations based on a population.

I have no idea where i'd have to get a hydrostatic measurement from here though. Not that it matters, won't change anything, i'm still going to have to keep cutting for a while yet!

Well that all sounds reasonable. Although, if your fat distribution is uneven, why wouldn't the 7 or 12 point test with calipers work? An average of all your fat zones must give you something pretty close. You could get it done by a professional, I know physios at footy clubs do it all the time.  I guess I'm still having trouble comprehending that a 6'4'' trained male at 74kgs doesn't have ~10% bf.

Date: 03/09/2014
Soreness: lower bill

Oh man, you should have mentioned that you're a duck. Things make so much more sense now.

Well if you're running ~8.0 60m then you're coming home in ~5.2-5.3 sec for the last 40m (~7.5m/s). So it's probably fitness being the limiting factor atm. You could do a flat out 400m or 800m and see what you get just for fun, although it probably wouldn't tell you anything you don't know. The good news is you can get fit fairly quickly. If you focused on it you'd be sub-13sec in a few weeks I'd bet.

It was just a calculation challenge of course run on the track to verify see how close it is and can be useful.

I also got 11.75 (11.748)

I calculated it by working out the time ratio of incline/straight 15.00/13.35 = 1.12359550562
then new incline time divided by 1.1236 = 11.748

nice

Well, I don't know how useful it'd be. You're assuming that the two are directly proportional, whereas in reality it will give different people different results depending on how hill training targets their weaknesses.

Quote from: acole14 on August 27, 2014, 10:48:31 pm

Quote from: seifullaah73 on August 26, 2014, 07:43:31 am

Quote from: acole14 on August 26, 2014, 06:55:08 am

Quote from: seifullaah73 on August 26, 2014, 05:48:34 am

what would you do if you had to a running session like 100-200m and it was on grass but the grass is slippery, because it is raining.

you can't give 100% as that will result in major slipping

Well mate, isn't it obvious? You need to find a better place to run. How about the track you keep mentioning that's an hour away on the train? You can make it time well spent by buying a few Charlie Francis textbooks and learning a few things. But in all seriousness, you can't just run on a slippery grass hill from May til April next year, something has got to give.

The main reason I do training on the grass nearby than on a track, is I don't have money I can spend when need arises, the track is an hours bus journey, but with train, its about 5-10 minute to central town and from there a 30 min walk maybe. The hill is not slippery all the time, it is dry a lot of the time, only when it rains, which is less frequently, in the summer probably about 10% was on a rainy day.

Well, I don't know your financial situation so I won't comment on it. But it doesn't change the fact that you need to get to the track occasionally if you want to run fast on a track. If you really want it bad enough you'll make it happen. A lot of what I've been getting from you is that you probably haven't grown up with a sporting background and you don't really understand what it takes to not only consistently train in a sport but get yourself in the right environment to succeed. You have to be honest with yourself and think very hard if you really want to do what you're doing. Don't waste your time if your heart's not in it.

Of course I will try to get on a track like I was able to when I was in University, free training at the nearby track just by joining the athletics club at university for 10.00 pounds. It is also correct I did grow up in non sporting background, the sports I did was during physical education at high school and my fastest time at that time was barefoot on grass 17-18s with shoes 20s. So you can tell how bad I was at that time. I really do want to do what I am doing and am willing to train hard but need the encouragement of a coach to push me, which can be done at a track, so will need to find a way to get on a track.

Great, so long as you realise that and are actually trying to make it happen. Sprinting training should be built around constant measured progress, and atm your current setup makes that hard. Getting to a standard track and being in a group is what you need IMO.

Quote from: acole14 on August 26, 2014, 06:55:08 am

Quote from: seifullaah73 on August 26, 2014, 05:48:34 am

what would you do if you had to a running session like 100-200m and it was on grass but the grass is slippery, because it is raining.

you can't give 100% as that will result in major slipping

Well mate, isn't it obvious? You need to find a better place to run. How about the track you keep mentioning that's an hour away on the train? You can make it time well spent by buying a few Charlie Francis textbooks and learning a few things. But in all seriousness, you can't just run on a slippery grass hill from May til April next year, something has got to give.

The main reason I do training on the grass nearby than on a track, is I don't have money I can spend when need arises, the track is an hours bus journey, but with train, its about 5-10 minute to central town and from there a 30 min walk maybe. The hill is not slippery all the time, it is dry a lot of the time, only when it rains, which is less frequently, in the summer probably about 10% was on a rainy day.

Well, I don't know your financial situation so I won't comment on it. But it doesn't change the fact that you need to get to the track occasionally if you want to run fast on a track. If you really want it bad enough you'll make it happen. A lot of what I've been getting from you is that you probably haven't grown up with a sporting background and you don't really understand what it takes to not only consistently train in a sport but get yourself in the right environment to succeed. You have to be honest with yourself and think very hard if you really want to do what you're doing. Don't waste your time if your heart's not in it.