Adarq.org

wait your broad jump is 2.1m, but four bounds only gets you 4m? that doesn't even seem possible.

whoopsa daisy

Someone else did, lol.

I'm sure your eyes were tired or sth and you misread  the 4 of the 4-DL with the 9 of the 9m.

I removed my explaining message, feel free to remove yours too

Sprints always give me ab soreness. Runs? Not so much. I think in the sprints it's the combination of the abs trying to keep the pelvis stable and also the iliopsoas working like crazy to pull the knees up.

That's what i suspect too. I think the 150m tempos get them too, as i try to do them not 'stride-style' but 'sprint-style': i don't start 100% and then let momentum carry me, i treat them like normal sprints, keep pushing at each stride, just not 100%. I feel i get a much better training effect that way, strides are too easy, only use them as warmup.

That's exactly what I did yesterday. After 2 sprints of 150 meters I was dead. The worst is that my intestines/digestive system get inflamed when I run/exert effort, and that sucks the energy out of your body like crazy. You feel like giving up immediately and go home and rest for 3 days to recover.

6 May 2016

Bodyweight@session : n/a
Soreness : just a little, quads, chest and back
Injuries/aches : none

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #3
Park day #1


Dynamic warmup

4 * standing broad jumps :

3 * 4 DL bounds :

3 * 60m @ 100% :

Vertical Jump Testing

SVJ : 10'1'' / 26''
Dropstep : 10'2'' / 27''
1-step DLRVJ : 10'3'' / 28''
2-steps DLRVJ : 10'3'' / 28''
3-steps DLRVJ : 10'4'' / 29''
SLRVJ : 9'10'' / 23'' 
-Decided to do some jumps instead of bounds&60m sprints. Just to have a reference. Switching back to bounds&sprints.
Pretty bad, lol. Felt like i had literally zero bounce, no power transfer from run-ups at all. I did get some inches from them though.

6 * 150m @ 75% , start every 2 minutes
-Felt extremely easy.

1 * 150m @ 100% , ~24.5s , lifetime
-Used this arm swing video raptor posted, worked nice, fast arm strokes synced with legs felt right.
Nice to get a PR with just 2 minutes rest from the tempos.

"Arm swing video"?

I do, but I don't remember where. Was it in this thread or another log?

Haha, how the hell you remember strings theory with such a short memory? It was not long ago that you were amazed when i told you that clicking on the quote headline redirects you to the message. Don't let me even start about you being an experienced professional programmer, that's too basic, lol. I guess your RAM is fine, but your cache sucks! 

About the arm strokes, my n=1 anecdotal broscience opinion is that it is pretty natural. That is what feels right. Shorter or longer strokes just mess with the 'flow', you get out of sync. It didn't take much effort. I just practiced it a little bit like the coach does with the student. Then applied it while doing strides at warmup, worked at once. It is like the tempo-master for the whole body, legs just follow. Try it, it is extremely easy and efficient. Don't get too caught up in details like where is the elbow, how far back or front did i go etc etc, just stroke faster and let your legs follow.

Incoming fast-strokes joke in 3...2...1...