Do reps at what your bad at…
Stay on your vertical jump program. Squats, deadlifts, powercleans - structured programs on each to get stronger.
Force your body to overcompensate.
Getting stronger is going to help you alot.
Otherwise, if you don’t want to do what its going to take to build up more speed - you will be competitive very soon in the 800M.
If you can help it, I would not compete until i built up more strength and speed.
You have to decide which direction you want to go.
Well done, a PB is a PB no matter what.
As DJ said- you’re maintaing your speed in the 300m and should be good in the 400m. So if you improve you’re top end speed you’ll be a force!
To improve your short distance times:
Get strong in big lifts such as squats,deadlifts and bench presses. I would say Olympic lifts as well such as power cleans but I don’t have a clue about the technique so I leave them out.
And when sprinting focus on acceleration- sprints from 0-25m. Focus on top end speed such as doing runs like flying 40s etc where you are constantly running at top speed.
It seems like on the 200M and 300M and 400M especially, you have the confidence in your long term strength.
However on the 60m, your not arrogant enough to believe that you should kick the other 7 guys asses… IE: why should they even bother lining up.
Part of getting stronger and faster, is gaining the proper mentality.
IN a 60M you should be mad as hell lining up in the blocks. Like I said before “on kill”.
I already can see that for the speed you have, the 400M is tremendous, and I believe if you did run a 800M today or several 800M’s you will be wearing people out and winning alot.
However, the flip side what I was saying.
Without any more long work over 200M. Just by getting stronger and faster to 60M - everyting up the line is going to improve alot. From 60M to 400M…
If you can get to mid 11’s on the 100M, you are going to be really cratering the other guys on the 400m.
You just don’t have that explosive burst yet. Watch how the good 60m guy act, listen to them, study them. Start thinking about it at night.
It will come to you.
And oh - you mentioned that you had 12.2sec personal best 100M last year.
The calculator I have for 60M to 100M conversion is divide by .645…
Your 8.27 60m converts to 12.82 seconds on the 100m.
So if your 12.2 is an actual time measured similar to the 60m, it means that you hold the speed that you do build up, much better than normal.
my best 60m is 8.22 which would make a 12.74 100m time according to that calculator, my top speed seems to be the same as the people who win my heats in like 7.5 it’s just the start where they gain the distance on me. Also the 12.2 was hand-timed and it was before i tore my hamstring although i feel that i’m faster now, but it was handtimed so it was probably more like a 12.6. Is it possible for me to get into the 11s in this next season if im running about 12.7 atm?
The 200m i ran at the competition yesterday, i paced myself and ran at my usual 400m pace for the first 200 so i think i could go faster. I seem to be able to keep up a speed close to top end speed for a while but i cant keep up my flat out speed for anything over 120m atm so need to work on that to improve my 200m time.
I merged my max lift upper with lower today because i am competing again this weekend and want to be recovered. I should probably be training more and competing less but i have pre-booked competitions on the 11th jan and one in february and one in march so it would be a waste of money to not compete.
Had a good day today, felt stronger than normal.
Squats
-Worked up to 70kgx5
-90kgx1 PB
Lunges
-20kgs (per hand) - 3x10
Leg Curl
-45kgx6 x 4
Bench Press (Flat)
-worked up to 60kgx2
-65kgx1
-67.5kg (just missed), couldnt lock out arms, i reckon i could have done it but i did my DB presses before this so i was tired.
DB BP (slight incline)
-22.5kgsx6 x 4
Cable Rows
-45kgx10
-40kgx12
-40kgx10 x 2
Throat Pulls
3x12 - 25kg
I managed to get down to 11.8 from roughly were you are and you have more time to train so its very likely you can break 12.
what 60m times were you getting when you first started and how long did it take you to break 12? Also you did it without weight training so hopeful that’ll give me an advantage 
I started training late February and was probably under 12 by May. My 60 time was consistent around 7.5 but I’m not a powerful runner.
Wow thats quite a big improvement, ill just see what happens but ive got 9 months of training and competing left until the season ends in september, 7.5 is fast for a 12 second 100 you must have an awesome start.
Just tested my vertical jump again and its gone up to around 21 inches now that ive reached a 90kg squat. Is 90kg a good 1RM for somebody who’s never squatted before?
Ye 90kgs a good foundation. Just focus on the depth and make sure you’re going down deep.
And then once you are keep it up and pile the plates on!
7.4 and 11.8 was probably the best I could do last year. 21 inches for 90kg sound ok.
Starting to feel a few pains in my hamstring again but only when i stretch, what should i do? Carry on stretching or leave it alone for a while?
masterhaichanchu,
The reason I was saying to drink protein shakes - I endorse mixing your protein shake with the Twinlabs Amino Fuel product.
The reason I was saying that, is in getting faster you are going to have soreness in your hams and glutes.
I figured the protein shake + aminoes after a sprint session would give a speedy recovery.
Kinda like if I don’t do it, my muscles are sore. If I drink my shake + aminoes right after my workout I don’t have that soreness.
Get a shake and aminoes see how you feel tommorrow.
7.5 isn’t that fast, you all need to be down around 7.0. There really is an arrogance to this. You have to be arrogant enough to believe you should be that fast, and not be beaten.
You can fuck right off.
I will be there eventually but you have no right to speak like that.
masterhaichanchu check http://www.trackandfieldnews.com/technique/109-Frank_Dick.pdf out.
Sorry to piss you off McCabe. I know you will be there. It can happen faster than you think if you make it your obsession.
There training smart and there is telling him what you are telling him. There is such a thing as too much too soon.
My training partner had chronic fatigue syndrome.
Chronic fatigue syndrome - Wikipedia
At age 17 he started training what he would call now “Stupidly” He jumped 7 meters 20 when he was 19 but he could hardly move out of bed for over a year.
I am sorry about my reaction it just bugs me when people can tell me I can do more to reach my goals. I want to reach my goals but I want to be healthy later on in life as well. My training partner is probably one of the most constantly ill people I know.
Its cool. One of my problems was talking myself down. So you talk yourself out of things that you don’t even know is completly possible.
The discussion of the aminos + protein after a session or weights, is strictly for recovery.
So if masterhaichainchu does a sprint session that has his glutes and hams really sore, and it takes 3 days before he can train that hard again naturallly.
With the shake, he might be able to come back the next day and train as hard.
When I was coming up, carbs where pushed. Only bodybuilders knew about protein.
Anyone else who got enough protein was lucky, because of the ways of their family.
Most of you guys “climbing up on the horse” is mental.
What it is in words is - when you are faster. you will be able to apply much more intensity, thru a more concentrated effort.
It all comes thru the repetitions, and breaking it down and building it back up.
I think masterhaichanchu can move a little quicker on you than the 60m, or I should say progress a little better since its a poor point.
Just was thinking, since you guys are trying to knock your times down.
A few good questions… Adjust for your height and bodyweight?
What does a 7.75 sec 60m dash look like? ( Masterhaichanchu’s next mark )
What does a 7.75 sec 60m sprinter look like?
What squat, powerclean, vertical jump, 30m time is typical?
What does a 7.5 sec 60m dash look like?
What does a 7.5 sec 60m sprinter look like?
What squat, powerclean, vertical jump, 30m time is typical?
What does a 7.25 sec 60m dash look like? ( McCabes next mark )
What does a 7.25 sec 60m sprinter look like?
What squat, powerclean, vertical jump, 30m time is typical?
What does a 7.0 sec 60m dash look like?
What does a 7.0 sec 60m sprinter look like?
What squat, powerclean, vertical jump, 30m time is typical?
What does a 6.75 sec 60m dash look like?
What does a 6.75 sec 60m sprinter look like?
What squat, powerclean, vertical jump, 30m time is typical?
I can see where you are coming from and I agree it is good to push the limits, but there has to be a cut off goal. For example me aim for 7.2 this year and 7.0 next year. For me weights will be secondary as I am a 400 meter runner.
I was saying:
What does it take?
What does it look like?
You guys are going to do fine.