Author Topic: A Journey to Running Fast and Jumping High (Read 847837 times)

vag · « **Reply #630 on:** April 08, 2015, 05:25:19 am »

Once again, 6x35m sprints is terribly low volume. It barely qualifies for a warmup. Step your game up.

seifullaah73 · « **Reply #631 on:** April 08, 2015, 08:31:14 am »

This is what my coach came up for me 4 reps but decided to add to more so it is between 4 and 8, I will probably bump this up a bit to 8 runs. No harm, just gradually increasing.

AGC · « **Reply #632 on:** April 08, 2015, 11:55:17 pm »

Quote from: seifullaah73 on April 08, 2015, 08:31:14 am

This is what my coach came up for me 4 reps but decided to add to more so it is between 4 and 8, I will probably bump this up a bit to 8 runs. No harm, just gradually increasing.

Wow. Either your coach is stupid or you misunderstood him. I'm guessing the latter. It's not a terrible workout but if you want to actually target your weaknesses then they need to be at least out of starting blocks for technical practice. You know what your weaknesses are now so what's your training plan? You can't just do the same session over and over like you have been.

By the way, sub-11 sec 100m by the end of 2015 is absolute lunacy. Probably one of the dumbest things you've ever said and that's saying something. Try breaking 13 seconds first!

seifullaah73 · « **Reply #633 on:** April 09, 2015, 10:05:20 am »

Quote from: acole14 on April 08, 2015, 11:55:17 pm

Quote from: seifullaah73 on April 08, 2015, 08:31:14 am
This is what my coach came up for me 4 reps but decided to add to more so it is between 4 and 8, I will probably bump this up a bit to 8 runs. No harm, just gradually increasing.

Wow. Either your coach is stupid or you misunderstood him. I'm guessing the latter. It's not a terrible workout but if you want to actually target your weaknesses then they need to be at least out of starting blocks for technical practice. You know what your weaknesses are now so what's your training plan? You can't just do the same session over and over like you have been.

By the way, sub-11 sec 100m by the end of 2015 is absolute lunacy. Probably one of the dumbest things you've ever said and that's saying something. Try breaking 13 seconds first!

I think probably i misunderstood him as he said 4 reps alternate legs, he probably meant 8 runs 4 per leg.

I feel my weakness is the ability to develop power, so am focussing on bulgarian split squats for the quads and single leg RDL for hamstring. So this is not meant to focus on the technical weakness in my sprint but the strength aspect.

When I have an aim, I aim high regardless of how impossible it may seem, so I can be encourag to work hard. It's only 1/4 way in the year. I have 8 months to try and get close to my goal.

Later on I will be increasing the distance to 60m and then probably after focus on my endurance phase of the running, but its on season training now.

LBSS · « **Reply #634 on:** April 09, 2015, 10:44:40 am »

your weakness is being slow, same as mine. if you want to get faster you need to sprint more. BSS and RDLs are fine (although they're not power exercises) but you need to spend most of your time working on speeeeeeeed.

i'm all for lofty goals but running 11.0 in the 100 is insane for you. you might as well set a goal of squatting 600 or long-jumping 8m. personally, if i can manage to get a dunk down soon, or at least to match the scooby achievement of wrist-over-rim, i'd like to spend the summer working toward a 12.2. and i'm at least a few tenths faster than you are over 100m now. take that for what it's worth.

vag · « **Reply #635 on:** April 09, 2015, 10:59:01 am »

So you think your weakness is the ability to express power. Not your max strength of 50-60kg at both squats and deadlifts?
Expressing power is the ability to apply big force in short time. You can't apply big force at all, so no matter how short you make the time, the final power output will still be small.

Take at look at those:
http://www.exrx.net/Testing/WeightLifting/SquatStandardsKg.html
www.exrx.net/Testing/WeightLifting/DeadliftStandardsKg.html

Your strength level is this of a novice 75kg or intermediate 60kg girl at best.

This message is not intended to mock you, but to motivate you and guide you.

LBSS, although i am all in for practicing sprints themselves much more than he does now, i think that his lack of progress derives from the constant lack of strength-training.
For me the best bet for him would be to alternate gym days and sprint days ( but real gym days and real sprint days, not those 15kg RDL and 6x30m jokes ).

LBSS · « **Reply #636 on:** April 09, 2015, 12:13:20 pm »

yes of course he should do both. sorry if that was confusing.

seifullaah73 · « **Reply #637 on:** April 09, 2015, 01:08:58 pm »

Quote from: LBSS on April 09, 2015, 10:44:40 am

your weakness is being slow, same as mine. if you want to get faster you need to sprint more. BSS and RDLs are fine (although they're not power exercises) but you need to spend most of your time working on speeeeeeeed.

i'm all for lofty goals but running 11.0 in the 100 is insane for you. you might as well set a goal of squatting 600 or long-jumping 8m. personally, if i can manage to get a dunk down soon, or at least to match the scooby achievement of wrist-over-rim, i'd like to spend the summer working toward a 12.2. and i'm at least a few tenths faster than you are over 100m now. take that for what it's worth.

Thanks for the tip.

I have started doing 8 reps as you suggested. I aim high but that's the long run, my short goals month by month is hoping to gain 1/2 second to a second on my sprint.

seifullaah73 · « **Reply #638 on:** April 09, 2015, 01:11:24 pm »

Quote from: vag on April 09, 2015, 10:59:01 am

So you think your weakness is the ability to express power. Not your max strength of 50-60kg at both squats and deadlifts?
Expressing power is the ability to apply big force in short time. You can't apply big force at all, so no matter how short you make the time, the final power output will still be small.

Take at look at those:
http://www.exrx.net/Testing/WeightLifting/SquatStandardsKg.html
www.exrx.net/Testing/WeightLifting/DeadliftStandardsKg.html

Your strength level is this of a novice 75kg or intermediate 60kg girl at best.

This message is not intended to mock you, but to motivate you and guide you.

LBSS, although i am all in for practicing sprints themselves much more than he does now, i think that his lack of progress derives from the constant lack of strength-training.
For me the best bet for him would be to alternate gym days and sprint days ( but real gym days and real sprint days, not those 15kg RDL and 6x30m jokes ).

Ok, my weakness is power and strength, as you pointed out my 60kg squat. but I just feel I cannot improve on the squat, my body just does not allow it.

btw, its holding 15kg dumbells in each hand and performing a single leg RDL, so that would be a 30kg on one leg and 60kg RDL on both legs.
and I have upped the run to 8 x 30m runs.

seifullaah73 · « **Reply #639 on:** April 09, 2015, 01:21:08 pm »

Date: 09/04/2014
Soreness: none
pains: outer shin of left leg

Warm up
a march, skip and run 2 x 20m

Workout
8 x 30m sprints /w alternating lead legs
- 4.94 L
- 5.10 R
- 5.06 L
- 5.22 R
- 5.12 L
- 5.20 R
- 5.06 L
- 5.09 R

activation and mobility drills

Bulgarian Split Squats 3 x 6 @ 15kg dumbells
Single Leg RDL 3 x 6 @ 15kg dumbells

Cool down
stretch
downhill walk home

Comment
It was a nice hot sunny day, the runs felt good, a little fast, as always just slight decrease or uncontrolled moments during the run but didn't affect my time much, the gym session was good, might have to up the weight for the RDL's as they are probably easy.

Rating: 7/10

vag · « **Reply #640 on:** April 09, 2015, 03:22:02 pm »

Quote from: LBSS on April 09, 2015, 12:13:20 pm

yes of course he should do both. sorry if that was confusing.

Yes, not confusing at all, i was sure that was what you meant. I just commented your post because , although i agree that volume sprinting is needed, i think it is imperative for seifullaah73 to strength train and i supposed the sprint advice alone would be misinterpreted from him, disorient him and encourage him to stay away from the weight room.

Quote from: seifullaah73 on April 09, 2015, 01:11:24 pm

Ok, my weakness is power and strength, as you pointed out my 60kg squat. but I just feel I cannot improve on the squat, my body just does not allow it.

I hear you. I know how it feels. And yes, not everyone is built to squat 300kg. I have to work my ass off to get to 120kg which is not even 1.5*BW. Raptor and LBSS are stuck at 160kg which is around 2*BW. Kingfish is stuck at 215kg which is around 2.5*BW. And so on, it never ends. But all of us have worked very hard to get to those limits, and we keep working hard trying to break them, even if we won't, or if it will be by a tiny percentage. You always 'avoid' strength training, you do it for a very short time and then dump it. You have to try more.
Just 2c man.

seifullaah73 · « **Reply #641 on:** April 09, 2015, 07:22:10 pm »

Quote from: vag on April 09, 2015, 03:22:02 pm

Quote from: LBSS on April 09, 2015, 12:13:20 pm
yes of course he should do both. sorry if that was confusing.

Yes, not confusing at all, i was sure that was what you meant. I just commented your post because , although i agree that volume sprinting is needed, i think it is imperative for seifullaah73 to strength train and i supposed the sprint advice alone would be misinterpreted from him, disorient him and encourage him to stay away from the weight room.

Quote from: seifullaah73 on April 09, 2015, 01:11:24 pm
Ok, my weakness is power and strength, as you pointed out my 60kg squat. but I just feel I cannot improve on the squat, my body just does not allow it.

I hear you. I know how it feels. And yes, not everyone is built to squat 300kg. I have to work my ass off to get to 120kg which is not even 1.5*BW. Raptor and LBSS are stuck at 160kg which is around 2*BW. Kingfish is stuck at 215kg which is around 2.5*BW. And so on, it never ends. But all of us have worked very hard to get to those limits, and we keep working hard trying to break them, even if we won't, or if it will be by a tiny percentage. You always 'avoid' strength training, you do it for a very short time and then dump it. You have to try more.
Just 2c man.

Especially when I was in Uni, I spent a whole year to improve my squat but it just never improved.

seifullaah73 · « **Reply #642 on:** April 10, 2015, 10:48:21 am »

I am thinking of buying whey protein from optimum nutrition with creatine, like I used to do before but was thinking, as adding sugar also helps with muscle growth, if i get flavoured protein powder, do I need to add sugar, or does flavoured protein with creatine contain enough sugars to do that.

LBSS · « **Reply #643 on:** April 10, 2015, 12:35:49 pm »

adding sugar doesn't help with muscle growth.

ChrisM · « **Reply #644 on:** April 10, 2015, 07:46:41 pm »

I have to say if you spent a year on your squat and it didn't improve with the numbers you have...its not you. Its your programming. Either you aren't getting enough TUT/volume or aren't pushing yourself hard enough (that includes mental blocks). I know a close friend of mine who is highly unathletic and built all wrong for squatting (he's 6'3 and 165lbs of stick) and he still went from a half body weight squat to near 1.5x BW squat in about 8 months.

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Author Topic: A Journey to Running Fast and Jumping High (Read 847837 times)

vag

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seifullaah73

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AGC

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seifullaah73

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LBSS

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vag

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LBSS

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seifullaah73

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seifullaah73

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vag

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seifullaah73

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LBSS

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ChrisM

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