Sprintgeezer: Sprint training advice

To make the most of your limited weights, try Oly lifts, and dead lifts on one leg, really focusing on exploding, doing low reps (as in like 1 a set). Also, try out Single leg squats. You can do a pistol with the leg forward, or a "hanging lunge" with the off leg back, touching the knee to the ground. Do these bodyweight only though until you get really comfortable going really deep with good form. Then, SLOWLY add weight as you progress. These have done wonders for my jumping (which still sucks).

joel przybilla wrote:

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'm in Sacramento for the NC, so I'm not "talking" this weekend. But I'm wondering where letsrun found this meet they're covering that doesn't have any sprints or hurdles in it. The IAAF had their story about Saturday with McCorory edging Sanya. But if you look at letsrun.com, it never happened.

coach d wrote:

joel przybilla wrote:

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'm in Sacramento for the NC, so I'm not "talking" this weekend. But I'm wondering where letsrun found this meet they're covering that doesn't have any sprints or hurdles in it. The IAAF had their story about Saturday with McCorory edging Sanya. But if you look at letsrun.com, it never happened.

I guess because none of the big names seemed to show up in the men's events (Obviously not wholly true, but the general perception).

No Merrit in the 400m, and to be honest I'd never heard of the guy who won (though the 44.5 was impressive).

Rodgers is good, as but he's no Gay or Gatlin (which really is a sort of complement, though he doesn't generate the buzz). It would have been nice to have Brommell in that race.

The short hurdles have been interesting though. It was a great race between Harrison and Harper (and a complete trouncing of Jones). There has been a little discussion of the poor form Rollins is showing (she did not look good from the gun, a shade of her form last year)

Yesterday just did some jogging

Today went to the track and did tempo.

7x200m (was going to do more but felt something near my knee I think from not being used to the turn).

Followed up with some hurdle drills (stepping over hurdles for hip mobility and strengthening)

Did hurdle jumps again today, working on rhythm and approach (high jump prep not really hurdle training, though I still have dreams of trying a steeplechase, though I doubt they have those at open meets for hobbeyjoggers). Threw in some additional plymoetrics, jumps and hops.

The guy you never heard of is Gil Roberts. He was NCAA indoor champion and 3rd outdoors at Texas Tech 2 years ago. He ran 10.16 at the OTC in San Diego two weeks before NC. I think you will hear of him in the future and let's hope he gets a shot in a Diamond League meet. Nothing so far from what I can tell.

Merritt and Felix did run in the prelim heat only, likely just to meet contract obligations. They are running in Lausanne or Paris, so it's not like nobody showed up. Jeter ran twice in San Diego in 11.27 and 11.32, I believe, on good tracks--most definitely not ready yet.

Rodgers--9.80 with just over legal (+2.4) in the semis is more than a little impressive. Justin and Tyson had better be ready in Lausanne, although I sense Rodgers is going to be jetlagged for his first race or two.

My understanding is that Rollins has boyfriend issues... something the coaches at Clemson kept under control last year.

I think Bromell and other NCAA guys are just out of gas from the NCAA season. Dukes bailed, and I think Teters and Bromell pulled out before the meet.

Believe me, Gil Roberts is on my radar now (and should be in everyone's!)

Lasanne and Paris should be interesting, I hope to see Lemaitre make a return to form in front of the home crowd

Anyway:

yesterday, just jogging and some easy striding , sort of fartlek, unstructured

Today: mini set

100-100-100

100-100-100

100-100-100

Lemaitre gets Yohan Blake in less than 2 hours. Going to be interesting on both accounts.

Me this week:

Monday: 5X50, blocks

Tuesday: upper body weights

Yesterday: 3X40, blocks (5.31,5.13,5.08) + 2X60 flying (5.84, 5.91) rekortan high school track, not tapered, all FAT timed by Freelap

Today: weights

Saturday: 3X120 + 3X100

Considering the 40s yesterday, let's just say I can't wait for indoors. This is Jamaica MVP type training. The Monday and Saturday workouts are exactly what Fraser-Pryce has been seen doing recently and are basically what MVP (and Racers) do in comp (they alternate days of 40-60m with 100-150m). The Wednesday workout is my creation and a finish time workout for 100 and 200, and it is VERY hard.

Kirani James 43.74 WL

Thanks for sharing your routine, Coach D.

Interesting thread, especially for an over-40 former distance guy who only enjoys lifting and running up to 400m as fast as I can (I hesitate to call it sprinting) these days. I'm slow but I've "trained" with no focus and have no idea what I'm doing. I'll try applying some of the info from Coach D and the departed Sprintgeezer and see if I can improve.

Lausanne 100:

Gatlin: 9.80 WL

Gay: 9.93

Rodgers: 9.98

Rodgers almost certainly jetlagged, but a VERY impressive performance by Gay in his first race back.

Thanks for the updates on your training coach d! When will you be running your first meet.

Gay was certainly impressive, I suppose, though I don't say that with much enthusiasm. He'll be up with Gatlin soon I guess.

Good run by Kim Collins!

Alonso Edwards is just a monster now, 19.84 FTW!

Ashmeade 2nd, Lemaitre a respectable 3rd

Blake wayy back in sixth

Question for all you out there:

what are your preferred warm up routines? I realize it varies with the kind of workout (I hear the warm up for tempo is different than for speed) but what are some good routines? Thus far I pretty much do a couple of hurdle jumps and maybe a short stride (its super hot out so I usually just say screw it after that).

Warmups depend somewhat on your conditioning level. You have to be able to hold your warmup and the higher conditioning, the longer you can hold your warmup.

FOR A WORKOUT:

3-5 X progressively faster strides. I use one of the old San Jose Speed City drills, which is high knees progressing into leg extension.

3 X standing long jumps (30 sec rest)

15-30 min rest for potentiation, then start workout

FOR A RACE (finals only, no prelims and not at altitude):

.......day before:

3 X progressively faster strides.

2 X standing long jumps (30 sec rest)

15-30 min rest for potentiation, then 2X30m block starts

.......race day:

3 X progressively faster strides.

35 min rest

2X40m from blocks, 35 min rest

RACE

My race day is actually from Ato Boldon, but he didn't mention the pre meet day and he did mention 2X70 rather than the 2X40 which works best for me. One again, the rest length depends on your conditioning level, and beginners at sprinting often can't hold a rest or warmup more than 10 minutes without losing performance.

I should mention that I've been to meets in Texas where Baylor was competing and Clyde Hart was present. What they did was exactly what Clyde said in coaching seminars. All they did is two sets of 6 strides on grass on the edge of the infield. They sit and talk for a few minutes between the two sets of strides. No stretching, plyos, strength, potentiation, or anything else. And all of their sprinters ran great.

Thanks for the updates on your training coach d! When will you be running your first meet.

The meet I really wanted to run in was the race at the OTC in San Diego where Gil Roberts ran 10.16 (+0.6) and Jeter ran 10.27....but NCAAs were in Eugene that weekend.

There's a ton of all comers in Los Angeles this summer, but getting one that's FAT with a wind gauge that I can use for qualifying for next year isn't so easy. Most of the good meets around here are NCAA meets. We really don't have something like Clermont. Hope to find one in late summer/early fall.

BTW, Carmelita is taking a very low key approach because she's not even close to being there yet. Competing in Padova.

Thanks again for all of your insight coach d! It's greatly appreciated!

Could you possibly explain some of the principles/science behind potentiation?

I took the weekend off (though I did do a good bit of walking). Today I decided to do a sort of high intensity/low volume workout/fitness test.

Warm-up:

5x100m progressively faster/harder with 1 minute rest between each

3xstanding long jump 30sec rest

8-10min rest for "potentiation"

Workout:

2x100m+1x200m with 5min rest between

(14.7, 14.4, 30.8)

I was pretty pleased with this when I compared it to past workouts. The 200m wasn't very good (even for me) but I was a bit fried by then

Finished up with some hurdle drills, core, and a couple high jump approaches

May lift later

Did some aerobic intervals today but felt a little hitch in my quad so I cut it short (I need to regain some endurance). Did several miles of walking because it seems to help me recharge for fast efforts.

Anyway, I mainly wanted to ask how would y'all structure a hill workout with about a 60m stretch steep enough to be challenging but gradual enough to still sprint? Should the hills be the whole workout or can I do acceleration work the same day?