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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

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.

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

australians know who johnnie cochran is?

Yep, mainland Australia got TV in 1995 just in time for the trial. Before that we had to ride our kangaroos down to the local post office to get the news headlines via telegraph.

 

I always jump as high as I can wearing rubber slippers, but only using my ankles, without knee bend, I bounce as high as I can on every jump using my arms and decided to measure it and it was 21", which is not that bad. It wasn't an official test just a random measurement as I was close to hitting my head on the ceiling which is 27" from my head.

Success, I finally got to a track, I had to pay £3.60 and since it was icy and cold the track was empty and all to myself  lol.
So that was good and also the sand was only covered by some material, which I could unravel to get to the sand.
When I arrived I brought my sisters to do the filming, the track guy at reception said no photography or filming so it had to be secret filming lol 
But it was at a comfortable paced and the guy only occasionally over looked us to make sure we didn't do anything wrong and left, so I told my sister to film in a place that was hidden from the cameras.

Test Day 1 - Power Test

Warm ups: Just did some mobility stretch i,e, ankle, hip, glutes, hamstring

Broad Jumps
I tried my best, on the second jump I tried so hard landed in front of my body and the floor was a little slippery I slipped. I did the jumps with my front of my foot behind the measuring line.

Measurements (back of foot - front of foot)

1st Jump: 2.3m - 2.6m
2nd Jump: 2.4m - 2.7m
3rd Jump: 2.2m - 2.5m
4th Jump: 2.4m - 2.7m
5th Jump: 2.4m - 2.7m
6th Jump: 2.4m - 2.7m
7th Jump: 2.4m - 2.7m

<a href="http://www.youtube.com/watch?v=Z7bOTxxKGQ0" target="_blank">http://www.youtube.com/watch?v=Z7bOTxxKGQ0</a>


Standing Vertical Jump
Since I had the camera had to be out of view of the surveilance cameras the videos is quite far but I did it in front, all you have to know is that the top of the bar is 9' 7 as a reference point, I recorded my first jump and the others I had my sister go up and hand a measure tape down and measure my reach when I jump.

Measurement:

1st Jump: unknown as was recording
2nd Jump: 9'1
3rd Jump: 9'2
4th Jump: 9'2

<a href="http://www.youtube.com/watch?v=nqCSh1oMU14" target="_blank">http://www.youtube.com/watch?v=nqCSh1oMU14</a>

5 Consecutive DL Bounds
I could remove the covering for the long jump pit, which made my jumping more safer and less painful so I could jump all out in the pit. I recorded both attempts as I wanted to try better in the next attempt.

Measurement: (from the start of the sand pit, back of foot - front of foot)

1st Jumps: 1.3m - 1.6m
2nd Jumps: 1.5m - 1.8m

<a href="http://www.youtube.com/watch?v=XMPJ-Gyq2Jo" target="_blank">http://www.youtube.com/watch?v=XMPJ-Gyq2Jo</a>

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


So that was the last workout for the day, did some cool down stretches and left. Day 2 next for tomorrow insha allah.

pc

A day of failure, everything just went wrong, today i had a meeting at 9:30am so I decided to go there and wait for my sisters there but at 11am they were still asleep had to come home and go with them, we arrived it was closed until 3:30pm, so we arrived late.

So have planned to do 2 tomorrow, no meeting so will make sure they wake up and go to the track and then after go to the gym.

fwiw back of foot is the standard, front of foot doesn't matter. good on ya for getting to the track. not much to say about the vids except that you are, unsurprisingly, even less explosive than i am and i'm toward the bottom of active posters. looks like you need more power, more strength. you definitely need to change up how you approach working out, you've been doing the same thing forever now and it's not making you all that much faster.

thanks for the feedback, this is what I was thinking from the videos also, less explosive.
will see my flying 60m sprint to see if it has improved my speed.

Good stuff. Keep it up and I'll comment once you've done everything.