Adarq.org

 

nohomo

hey darq, i want to switch up my template know, my body really responds swithing every ~4 weeks or so, but i also want to get fast.....

I was thinking something like

Dynamic warmup
Ankles stiffnes

~5 MAX V sprints 80m-100m (worked up to)

Bilateral strength exercise (back/box/front squat)
Unilateral strength exercise (ill set my ego aside and do Barbell walking lunges on a slight incline)

thats about it real simple, but i want focus on getting FAST and getting real STRONG......still to be done twice a week

watcha think? i know its real rough ATM

hey darq, i want to switch up my template know, my body really responds swithing every ~4 weeks or so, but i also want to get fast.....

I was thinking something like

Dynamic warmup
Ankles stiffnes

~5 MAX V sprints 80m-100m (worked up to)

Bilateral strength exercise (back/box/front squat)
Unilateral strength exercise (ill set my ego aside and do Barbell walking lunges on a slight incline)

thats about it real simple, but i want focus on getting FAST and getting real STRONG......still to be done twice a week

watcha think? i know its real rough ATM

I like it.. how much sprinting have you done recently? I mean, I take it you won't be able to run 80-100m good right off the bat, as I havn't seen much sprinting in your log, so here's what I would do:

week 1 & week 2:

Day 1: ACCEL EMPHASIS
- AD-warmup (needed because of sprinting)
- sprint warmup: 10's + coast out to 40m x 4
- rest ~5 minutes
- accels: 40 x 3-4
- go into your lifting..

Day 2: LONG SPRINT EMPHASIS
- AD-warmup (needed because of sprinting)
- sprint warmup: 10's + coast out to 60m x 4
- rest ~5 minutes
- short sprint + coast rest: 40m sprint + coast out to 100m: x 2
- tempo: 100m light x 4: sprint it at ~70%, walk back, repeat, no rest
- go into lifting..


i would do that for the first two weeks then you can start running 60+ all out etc.. thing is, you want to work into it: you definitely don't want shin splints or hamstring pulls etc.. so i wouldnt go past 40m right now full speed, give it a few weeks of preparation.


so you're going to jump on other days? i mean i like the sprint + lift / jump setup.. for sure.. i'd do glute activation nightly before sleep: prone glute or SL glute bridge etc.. sl glute bridge is a bit more intense, so use that on speed/lifting days, use prone glute on all other days.

any q's?

Quote

sprint warmup: 10's + coast out to 40m x 4, sprint warmup: 10's + coast out to 60m x 4, coast rest: 40m sprint + coast out to 100m: x 2 

Could ya explain what these mean?

well say you were doing 10's + coast out to 40m: that's a full speed 10 yard dash then just coast it out.. so the 10 yard is full speed, then the rest is just getting some work in to further warmup, but acceleration stops at 10 yards... same would be for 40 + coast, just relax from 40+.

I run real hard in b-ball and stuff and to be honest i dont thinki need GPP, ive done spontaneous block of sprints before with no problem, ill keep the set/rep scheme like the old ME/DE.

The sprinting will be done on a GRASS track on soccerfield across the road, ill do them in track spikes (adidas something ive already got them from when my brother ran) I dont think ill have a problem with shin splints etc, goin from dunkin on crete to running on grass should be fine........While im at the feild i might just through in some basic ply/bounds but ill sort that out later...Thanks for the help Lord Darqman

ah ok.. well sprinting on grass etc is alot better, so ya then i would break it up into 40-60m days and 100m days.. honestly though, there's really no need to even hit 100m unless you are planning on competing in it, or you just want a 100m time.. but split it into accel days and long sprint days, that's the best way to do it imo, you'll still get accel work in the long sprint days so... no need to really give you sets x distances right now then, i'd go by feel, but i would keep the volume very low, for example:

Day 1: ACCEL EMPHASIS
- ...
- 40-60m x 2-3 full recovery (4-6 minutes or so) in between
- ...

Day 2: LONG EMPHASIS
...
- 100m x 2 full recovery (10 minutes or so) in between
...

peace man

When you get up, get on freenode because I need to talk to you about something not so important, but timely, and efnet has a ~1.5 min lag.

a still from tonight: as i slam it down my whole hand is in the rim, so that's legit wrist height.. plus my wrist hurts like a MFQR.



here's a link to a large version of pic abuv:

http://i49.tinypic.com/30rl845.png



<a href="http://www.youtube.com/watch?v=5oGauyIlATo" target="_blank">http://www.youtube.com/watch?v=5oGauyIlATo</a>

Pussy 

<a href="http://www.youtube.com/watch?v=McZm-TEFmeg" target="_blank">http://www.youtube.com/watch?v=McZm-TEFmeg</a>

my back is so tight today, it's bugging me.. those damn hips flexed chinups did it for sure, cause i felt it there hardcore on a few reps.. hope it's gone by tomorrow, gonna ice it later.. it's mostly fasciae/lat it seems, that position freaked it out.