No I definitely see what you're saying, I certainly don't have the speed or strength yet for the top end stuff (maybe one day I'll earn them haha). I didn't really have any particular model in mind it was more a combination of brand loyalty and hearing that mizuno produced good sprint spikes.
I've never worn anything other than cross country spikes and I haven't even used those in yeards
well let us know whatever you end up picking. also keep us updated on any all comers you do.
if only coach d finds this thread and gives us his sagacious wisdom. lol
whats your workout schedule like Flo'da boy? like what type of stuff are you doing.
I will most certainly update on those things. There are no all comers in the near future (that I have been able to find, at least) but my main goal is to be ready next year (though I will run in the intervening time if I can).
Thus far I've mostly been getting used to my new surroundings and haven't had a set schedule or plan. What I was thinking was something like this:
Monday: "Strength" workout, ie a ladder such as 500/600-400-300-200 -or- a large set of tempo, preceded by practice jumps
Tuesday: Short accelerations, ie 30's
Wednesday: Tempo
Thursday: Short Starts
Friday: Either another longer, harder workout like day one, or a time trial at varying distances
Saturday/Sunday: Either rest, easy aerobic running
(The day of the week doesn't really matter and I will take the weekend rest days when I need them, not reserve them to the weekend).
I'll do weights and core as a second workout on several days. This is my general plan, that I hope to get started once I get back in town (I am on a short excursion). Critique and advice is welcomed!
What type of plan do you follow, joel? What are your goals? I'd like to keep this an open discussion!
And of course coach d's advice is always appreciated
joel przybilla is a pseudonym, joel przy played in the NBA for about 10 years.
right now all i do is yoga(5-7x a week) & easy trail running (2-4 miles a day everyday.. been doing this for a month, will progress to 4-6 miles but probably cut the frequency once the fall semester starts to try to maintain a weekly mileage of 15-20).
yoga cause it deepens my spirituality & trail running cause its good for the Cardiovascualar system and easy on the joints.
trying to get full splits in yoga right now... if anyone thinks gains come slow in running, in yoga improvement comes like 5x slower.
i get access to a weightroom, an indoor track(160m i believe), when i start school at a new college in the fall.. i'm currently too cheap to get a gym membership so i'm really looking forward to being able to get access to weights.
as far as goals i'm pretty non discript, i don't do any sprint training right now because without upping my strength levels i won't make much progress & without weights whats the point.
probably will start front squatting(my fav Ex) 2-3x (along with various other auxillury exercises and lots of core) a week in august and see where i'm at at the end of the fall semester as far as starting up a sprint program. i'll start training with the weekly all comers(no field events) that run from may to august every summer in my home town.
as far as your weekly setup i'd advise against testing more than 1x every 4-6 weeks.
also if you can find a hill with a good incline(doesn't have to be a long hill) try to incorperate some hill sprints as a High intensity day.. it gives you more variety in training for speed. i.e. Starts, accels & hills..
Last few days I haven't been in town (at the beach) and couldn't get a proper workout in, though I did manage to do a little jogging along the shore and some weights at the hotel.
But today I managed to try that workout you suggested
100-100-200-100
100-100-200-200
100-200-100-100
100-100-100
Did it on an AstroTurf field (technically did 110 and 220 yards). Three minutes between sets, 50 yards between reps.
Warmed up with a few hurdle approaches and jumps
cool dude that workout has been a go to for lots of 100 & 200m runners.
The 200s nearly killed me (I am completely out of shape, aerobically). It did give me an even greater appreciation of Bob Schul though, haha
Not sure what I will do tomorrow. Maybe starts and jumps
typically those low intensity tempo days are paired with a crap ton of core work. not saying you have to work a charlie francis or john smith type program to the letter(but that seems to be the way you are leaning in your workout design).
the idea is that you need a strong core to be able to hold sprint mechanics.
so after finishing that tempo work you could maybe do 250 assorted core exercises like supermans, sit ups, V ups, in & outs, bicycles after running.
another way to work the core in is to do them between running reps. I remember one workout prescirbed to me was to do a 100 on the grass, then do 20 situps, then run another 100 and do 10 pushups and do a total of 2000m + of running and then you'll have killed two birds with 1 stone and gotten in 200 sit ups and 1000 pushups.
Alright, yeah I'll keep that in mind! I definitely felt my core destabilizing as the workout wore on (particularly my back, which has always been wonky. I have scoliosis and am at times prone to mild back injuries. I need to start deadliftimg again, those help).
I know Charlie Feancis had his guys do a lot of med ball work, do you know the details of this?
I know they did alot of explosive med ball throws to work on their starts vs. using blocks.
as far as core with med balls: they were very fit doing around 4000 reps of core exercises a week, some of those were probably with med balls although i don't know the deets.
i would highly advise yoga for scoliosis if the scoliosis is idopathic, if it is congential i'd still advise yoga but with more tempered hopes for success in improving the curviture.
I'd like to try yoga, I've only done it once or twice but it was interesting
But it does raise one question. I hear athletes espouse the benefits of yoga and I recall in high school the sprinters doing pretty extensive stretching, but doesn't this go in opposition to the idea of muscle stiffness and rigidity for greater force application (I may have explained that poorly but hopefully you all get the gist of what I mean)
So are yoga and stretching really beneficial for the sprints?
if someone is chronicly overstreched then that'll potentally very bad(i read about a yoga teacher who would do very long holds in hip opening postures and one day all 4 hip attachments ripped off at once)
but if someone improves flexiblity while maintaining stiffness in tendons and tone in muscles and doesn't turn into a ballerina then its probably a good thing.
imo it would take a long time practicing yoga 6x a week with no other exercise to get to a point where you would be too limber and at risk of injury.
in of themselves, streching and yoga probably don't do much for sprints, but can be used to enhance recovery and prevent injury.
joel przybilla wrote:if someone is chronicly overstreched then that'll potentally very bad(i read about a yoga teacher who would do very long holds in hip opening postures and one day all 4 hip attachments ripped off at once)
but if someone improves flexiblity while maintaining stiffness in tendons and tone in muscles and doesn't turn into a ballerina then its probably a good thing.
imo it would take a long time practicing yoga 6x a week with no other exercise to get to a point where you would be too limber and at risk of injury.
in of themselves, streching and yoga probably don't do much for sprints, but can be used to enhance recovery and prevent injury.
complete utter drivel
the kid, who is no reimann, asked long ago advice from a moron
now, another moron baits him endlessly with utter drivel
can OP fool get a brain...
lol.
i suggested yoga for scoliosis, Flo'da Boy asked if it was good for sprint training, in so many words i said it might be minimally helpful.
chill vent.
Flo'da boy wrote:Sprintgeezer left because there were a couple of posters who continually dropped into the sprint threads and (as is too common on these boards) and tried to give a racist bent to everything, and he just got fed up and left, or that's what I thought happened
no
he was a peabrain moron who was clueless about sprint
what woud 19.32 run for 100 that day
?
At this point I'm confused of there is more than one ventolin. He's always vitriolic but sometimes less coherent (like now). Maybe it's a troll.
Yeah I suck and I don't know anything, but just trying to learn
Flo'da boy wrote:but just trying to learn
kid
no fuucking chance you learning anything from moron
you been told this many times
attempt
unstoopid
Flo'da boy wrote:At this point I'm confused of there is more than one ventolin. He's always vitriolic but sometimes less coherent (like now). Maybe it's a troll.
Yeah I suck and I don't know anything, but just trying to learn
apologies
i just think of this :
19.32
guy asking for his
100m...
Light day.
Did a bunch of hurdle jumps and did some run UPS to a hurdle, high jump style, to try and work on rhythm and timing.
I did some standing broad jumps since those seem to be a good metric for measuring power. Typically in the past I've been stuck at two yards, but today I hit two and a half and was consistently over for the others. So, some improvement there at least.
Will lift weights later probably
Flo'da boy wrote:
Light day.
Did a bunch of hurdle jumps and did some run UPS to a hurdle, high jump style, to try and work on rhythm and timing.
I did some standing broad jumps since those seem to be a good metric for measuring power. Typically in the past I've been stuck at two yards, but today I hit two and a half and was consistently over for the others. So, some improvement there at least.
Will lift weights later probably
I wouldn't do weights and jumps on a "light day". Maybe move them to a low volume power day? These are legit workouts, and have a major CNS aspect that shouldn't be ignored.
I'm no sprinter btw. :) Just a sucky distance runner with a suggestion.