Not done a 100m for years, I’ve been playing rugby before going the track.
Last 60m was 7.2 I think on shitty night in December, the coach times at Gateshead International stadium as a time keeper so I’ll take his word.
Yesterdays training:
1.Wide-grip pull-ups
22
11
6
Massive drop off, always has been though
2.lat pulldowns
53kgx10
77x8
70x8
3.Cable laterals
10kgx12
15kgx12
10kgx15
4.trap bar shrugs
NO CHALK
67.5kgx15
107.5kgx8
117.5kgx8
5.DB triceps ext
10kgx12
10kgx12
12.5kgx10
15kgx8
6.Reverse curls
15kgx10
25x8
ez bar
20kg + bar x8
Vertical jump
3 sets of 3
Highest was 31 inches, a good improvement. I was concentrating on technique a lot more.
Just got a blurb to add on the verts.
First of all, you guys are getting really good on the 100m. It wouldn’t be too ambitious to aim for 10.50 100m and 6.80’s on the 60m and figure out what is going to have to change for it to happen.
On the vertical.
I watched some of the “force plate” analysis on these.
See growing up as a kid, you think its all or mostly calves.
The force plate shows that 80% of the force is generate after you have dropped down into your descent and pushed against the ground and coming up.
By time the toes are reached you are already going up.
So toe extention is like follow through on throwing a ball for example.
So I guess what I’m trying to say is since 80% of your battle is the explosion just after dropping into the squat, figure it out.
What is:
- Reguired breathing ( IE: hold your breath, build up a large charge before dropping down, do you exhale? )
- Arm swing?
- How far to drop down?
- Are you dropping down or are you having hamstrings help to pull you down faster?
- What is head and shoulder alignment after coming out of the squat?
31 inches is getting up there, before long will be 35 inches.
I think my technique is alright, I’ve got DeFrancos combine DVD which gives a lot of tips and goes into detail. Such as holding your breath, dropping down into a quarter squat etc.
Max-effort Upper today
1.Incline DB’s
17.5kgx10
22.5kgx5
32.5kgx6
37.5kgx8! PB
2.DB floor press
17.5kgx10
22.5kgx10
27.5kgx8
3a.Cable rows 70kgx10,70kgx8,60kgx6
SUPERSET
b.Rear delt pec-dec 35kg,3x12
These supersets kill me.
4a.Hammer curls
12.5kgx12,15kgx8,17.5kgx8,20kgx8
SUPERSET
Straight bar triceps pressdowns
30kgx15,35kgx15,40kgx15
Last 2 sessions.
Upper
Worked upto 40kg Flat db’s x10
42.5kg x6
Both PB’s
Lower
Worked upto 180kgx2 conventional deadlifts PB
and 190kgx2 PB
First lower body workout back as well!
[quote]OooahhhCANTONA wrote:
Drinking and women- Going out socialising having fun, but there needs to be a limit for an aspiring sprinter.
Women fuck with your head and no one can give you advice cos no one else has a clue either do they?
Smoking- I’m just saying there’s a lot on offer on nights out, and friends etc.[/quote]
Train all week. Go out on the weekend =)