Thanks for all the help guys. I will definitely take it easy for a few days after performances where I show improvements from other recent workouts. Timing my runs after hamstring strength training might help me avoid injuries.. But I won't develop my speed as fast because my runs will end up being submax, right? That's what I'm kind of confused about, how much value for speed gains is in submax sprints unless I'm doing them for conditioning.
Also are medium/heavy weight sled pulls a good alternative to other hamstring strength training?
6/7
BW:180-182
Workout #12, Track #2
Warm up: high knees, butt kicks, lunges, leg swings, lateral leg swings
A-skips: 40y x2, B-skips: 40y x2
Sprint starts: 3 sets of 4, alternating start legs
40y sprints: 10, alternating start legs. Poorly hand timed runs, first one was 4.89, next 5 all around 5.00-5.05, but the last 4 were all around 4.93-5.00. The starts felt extremely slow, especially off the left leg. I possibly might have run 40m instead of 40y, but probably not.
Some kid threw up in the pool, so no swimming today.
If your taking it easy after each day where you show performance increases... Then you are getting faster. If your not getting faster you can train more, so easy way you either do very little submax or you are getting faster...
What is up w this alternating lead leg stuff? Haven't you guys figured out your lead leg by now?? And it really shouldn't matter to much especially on your standing start.
Also please don't tell me your self hand timing your 40yd sprints as well? Your having someone else time you right???
Well I need a fast first step starting off either leg. If I only practice starts off my right leg, won't that only improve my movement efficiency for starts off my right leg?
I did self time here, I'm not sure why that's bad. I just wanted ballpark figures for my 40y, I know any type of hand timing would be inaccurate. Is self timing especially inaccurate or does it impact mechanics or something?
EDIT: looked over seifullahs journal where you address both of these things in detail. Sorry I don't follow your posts as closely as I should lol. I'll do my right and left leg starts separate days, and get the app for timing runs or have a friend do it.
Why do you need a fast start with both both a left right and a right left start?
I'm not a frisbee expert but is there a play where they first you to line up with both right and left lead legs in front and make you run a race from a dead start? Probably not.
Football players, basketball players, soccer players only do not need both a LR and RL start.
I believe you are making a common mistake where you are confusing speed training and sports specific training.
Squats are used to build the legs. But basketball players sometimes must jump with feet staggered. Sometimes they must jump will twisting to go up for block. But it is foolish to practice squats with different foot staggers or w a torso twist.
Same for a 40yd sprint. You want to get faster. That's it. First you have to get comfortable running which won't help your speed, think of it like newbie gains in weights. You have to get used to whatever foot starting position you are comfortable with and get in your 3 pt stance and blast out for 40 yds without thinking of starting and stopping a watch. The watch error is going to be far more than the improvement you will make in the 40yd most weeks. Once you get good and comfortable you will find out how fast you actually are. Then from that point on every 10th of a second u take off will make a difference in your game speed. Don't complicate it. Running is hard enough. You don't need to think about foot positions and starting a watch. Just get as good as you can and keep it simple and run faster...
In reality from the little I know about frisbee - you actual true first step is meaningless. All good athletes - soccer, basketball, etc. don't actually ever do a true first step like in track. All acceleration comes from either a direction change or speed change or some counter movement... This is how you figure out how to become specifically faster in frisbee... But figure that out w frisbee drills or at practice. Respect speed training to get as fast as possible.
I've been criticized multiple times by various forum members for trying to combine sport specific training with strength/vert/speed training. The way I see it, I might as well add in as much sport specific component as I can or else my training will be inefficient. There's soo much to work on but your body/schedule can only handle a few things at a time, might as well try to get the most out of your training.
You're right about standing left/right starts not ever happening in frisbee. But even if there's a countermovement, accelerating out of it can be
similar to a sprint start. Let's say I put in 1000 sprint start reps, all starting with a right leading leg, and then I attempted that movement (from the video) in a game, using left and right legs. Even though it's not the exact same movement, wouldn't the movement with the right leading leg end up being considerably faster than left leading leg?
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