CMON ANYONE!!! I JUST NEED A LITTLE HELP. PLEASE.

Training Advice/Discussion Sprints

7 years ago 04/21/2017 11:23pm EDT

I am going to try to post again, last time I had no response.

If your only response is that I'm a troll, save your time and just go somewhere else. Those who want to help, I really need help.

I started sprint training June 2016. I was 20 years old. I was 6'1. My body fat was around 28% and I weighed around 205-210. My max squat was 175lbs (didn't lift much). I ran around a 16 second 100 meter dash. No spikes and no blocks. Never ran track in my life. Played badminton, was pretty decent. I just love running now.

Now as of April 2017. I am still 20 years old. Still 6'1. My body fat is around 18-20%. I weigh about 181. I have no idea what my squat is, I don't lift weights. I run the 100 meters around 12 seconds. No spikes and no blocks.

I know its a huge improvement. Almost too good. I'm only a sophomore in college. I was wondering if i may be able to get in 10 second range for the 100 meter dash. If I can walk on my team, learn how to use blocks, use spikes, and get down to 10% body fat, and start lifting. I DON'T KNOW WHATS GOING TO HAPPEN, BUT I"M GOING TO TRY AS IF ITS POSSIBLE.

My training:

MWF

5x100 (95-100%) 5 minutes rest between each rep...

and thats it.

Any suggestions on training, this is where I need help.

7 years ago 04/21/2017 11:36pm EDT

re: PLEASE JUST HELP A BROTHER OUT

PLEASE JUST HELP A BROTHER OUT wrote:
My training:
MWF
5x100 (95-100%) 5 minutes rest between each rep...
and thats it.

You probably won't believe me but I used to workout at a track where Olympic 200/400/hurdlers worked out and some of their workouts are similar to this. The 200 guys would blast a 150... Take 10-15 minutes rest sitting around, then blast another and do that 5 times. Of course they would also run 300s and 400s on other days. But it was almost always full recovery between each rep (i.e. 10 minutes or more). During the base period they would do fartlek type workouts on the track where they'd blast a 200 then jog 7-8 minute pace for certain distance and mix it up with different paces and different distances.

if you want to get fast at sprints you also need to incorporate explosive weight lifting. So a max squat won't help you, you need to be quick and explosive. This will mean your max squat goes up, but you need to focus on building strong, fast, explosive hips and hams.

I would like to know if this 12 second time was hand timed. It makes a difference if it was 12.7 hand timed (which would be well over 13 seconds) compared to a 12.0.

7 years ago 04/21/2017 11:43pm EDT

re: sbeefyk1

This is what I do. I have s cell phone. I put a timer on. I put in 12 seconds, when 12 seconds are over, the phone vibrates. So I get to the start, press start, then just go. Now notice there I wait for a brief second (roughly .2-.5 seconds). I just run until the phone vibrates. However, I always pass 100 meters before the phone vibrates. So I know for sure I run under 12 seconds, with a questionable reaction time, no competition, no blocks and spikes. Im so confused ( and happy). The ripped fast guys in my high schools would run 11.5s in competion. I could get close to that without competition.....

7 years ago 04/21/2017 11:44pm EDT

re: John Luppo

and thanks for your help, love any input.

7 years ago 04/21/2017 11:48pm EDT

re: John Luppo

So I should have easy days, like Tuesday and Thursday. So do I just run around 60-70% intensity for longer distances?

7 years ago 04/22/2017 2:19am EDT

re: PLEASE JUST HELP A BROTHER OUT

PLEASE JUST HELP A BROTHER OUT wrote:
I am going to try to post again, last time I had no response.
If your only response is that I'm a troll, save your time and just go somewhere else. Those who want to help, I really need help.
I started sprint training June 2016. I was 20 years old. I was 6'1. My body fat was around 28% and I weighed around 205-210. My max squat was 175lbs (didn't lift much). I ran around a 16 second 100 meter dash. No spikes and no blocks. Never ran track in my life. Played badminton, was pretty decent. I just love running now.
Now as of April 2017. I am still 20 years old. Still 6'1. My body fat is around 18-20%. I weigh about 181. I have no idea what my squat is, I don't lift weights. I run the 100 meters around 12 seconds. No spikes and no blocks.
I know its a huge improvement. Almost too good. I'm only a sophomore in college. I was wondering if i may be able to get in 10 second range for the 100 meter dash. If I can walk on my team, learn how to use blocks, use spikes, and get down to 10% body fat, and start lifting. I DON'T KNOW WHATS GOING TO HAPPEN, BUT I"M GOING TO TRY AS IF ITS POSSIBLE.
My training:
MWF
5x100 (95-100%) 5 minutes rest between each rep...
and thats it.
Any suggestions on training, this is where I need help.

Aim to get up to a consistent block of 70mile weeks for the next 3-4 months. Once achieved you can start to add doubles and build a base with 100mile weeks.

Good luck with it all.

7 years ago 04/22/2017 2:33am EDT

re: Rayo

i was thinking 95 miles per week. because im doing 100% intensity, i dont want to overdo it by doing 100 miles.

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CMON ANYONE!!! I JUST NEED A LITTLE HELP. PLEASE.

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