[quote]djrobins wrote:
I was saying:
What does it take?
What does it look like?
You guys are going to do fine.[/quote]
Don’t mean to sound silly, but what sort of lifts would fill in the blanks?
Competition tommorow 
Aiming for:
60m - 8.15
200m - 26.5
300m - 41.6
After this ive got a month until the next one so i can do some proper sprint training and weights
Hope it goes well.
60m - 8.24
200m - 26.50 PB
SPU17 - 8.44m PB
Didnt do the 60 the second time and pulled out of the 300 because my hamstring was hurting, hopefully itll go away. Is the 200m meant to be a second slower indoors and the 400m 2 seconds slower, i keep on hearing this? Because i would be happy if i was getting 25.5 timed and 56.0 outdoors.
Usually yeah. I see a lot of the big city athletes run just as fast indoors as outdoors though. Congrats on the PB’s
Bench Pressed 67.5kg today finally haha.
Did some random gym work:
-Weighted ab machine x random
-Leg Press - 120kg - 4x6
-Squats
40kg - 4x6
50kg - 1x6
-Random Bench Pressing
67.5kg x 1 PB
70kg x 1 (miss)
-DB Benchpress = 1x17.5kgs
Have you got a written routine, with both sprinting and weights?
I’m currenctly following the WS4SB - I program (with the exception of today) but i dont have a written routine for sprinting, i just do various drills whenever i have time.
Went to the gym with school today (we go there for our PE lessons, its a bit weird tbh) did some random machines and benched 70kg for the first time (all benches i do are on smith machines)
masterhaichanchu,
I’ve been doing this “back extension” machine for a couple of months. I’m doing the entire stack with a 45Lb plate, and will do more soon.
I got under a squat with no belt. You see back in the day I could do 5 plates ( 495 ) around 15 times.
I felt alot stronger now that I tightened up my core.
Actually everything that has to do with legs feels alot stronger since I have tightened up my core.
What I’m trying to say for you. If you look like the strongest, hardest and tightest guy at the starting line. That goes along ways. Its a huge mental edge for you, and a huge mental drop for your competitors.
Its part of the race. The race before you start running.
Also part of the mentality. You might get this thru fighting. Is knowing if one of your competitors swung on you, he better kill you, if you know what I’m saying. Thats how much pent up agression you have to have at the line.
Get your vertical up to 30" plus and you already have moved further.
Much of getting your 60m time down is simply agression.
You really have to want to hurt those guys who look at you wrong, and be arrogant enough to believe that you should beat them every time.
The short sprints are about pride. Pride is agression or built up anger.
Thats why some say “I don’t worry about form”. It just happens when you let it flow. There are general rules the coaches give:
- Keep head down for first 40m
- Drive the first 10m
- Don’t do first breath till approx 10-15m, your performing the “vevalsa maneuver” up to this point. Kinda what you would do during heavy squats till you excel.
- Blow approx every 4 steps from here
- From 50m-60m on out you are “Striding” which is upright and the momentum is maintained.
etc.
One more time the “football 40 yard dash” video’s will help you, as there are many getting .2-.30 seconds just in the first 10 yards by “doing it right”.
Take what you want out of this.
How’s it going?
Good, ive finally decided to focus on the 400m i just dont feel explosive enough on either 60,100 or 200. The bad news is that im still getting a few problems with my hamstring which is supposedly down to a weak glute so my hamstring is dominant and im using it to drive instead of my glute in sprinting and its over stretching it because of this, or something along those lines, ive got to work on my glutes, just hoping to get it sorted out for next season really aiming for anything below 55.0 seconds hopefully.
Last night at track:
warm-up: 4 laps, loads of drills
4x100m x 2 (90-100%)
2 Lap cool-down
My leg was feeling ok but started to hurt a bit after the 100s, i feel as though its getting better though, i just need to work on my leg strength a bit and toughen them up so i dont get injured as much in the future.
[quote]masterhaichanchu wrote:
Good, ive finally decided to focus on the 400m i just dont feel explosive enough on either 60,100 or 200.
The bad news is that im still getting a few problems with my hamstring which is supposedly down to a weak glute so my hamstring is dominant and im using it to drive instead of my glute in sprinting and its over stretching it because of this, or something along those lines, ive got to work on my glutes, just hoping to get it sorted out for next season really aiming for anything below 55.0 seconds hopefully.[/quote]
If that’s what you feel best doing then go for it. How many times a week are you running at the moment?
I’d be careful what you’re doing when you feel a twinge, I’ve learnt that now.
But ye, it’s hard to know, I just thought when I could feel something that it was just an ache or something.
masterhaichanchu,
The deal was your 400m correlates to your 100m times already.
You need to get stronger and faster. Once you do, all of your times from 100m on up to 400m will improve with no extra work performed.
This is why some of us suggested focusing on getting stronger ( your going to get bigger too since your 15 yo ), and only focusing on 50m sprints, lots of them.
Weight vests.
Plyos
Stadium stairs
Acceleration runs
10 to 15m drive phase only
Squat improvement cycle
Vertical Jump training
Core strengthening ( lowback, abs )
8 to 10 weeks focused on those listed above will get you more speed.
This is what im doing, im focusing on top speed and acceleration rather than speed stamina to improve all my sprint times.
Masterhaichanchu, check out this site if you haven’t: http://www.charliefrancis.com/community/
You’ll need to make an account, but it’s got some GREAT imformation on sprinting and lifting.
Ive changed my program from WS4SB to a sprint specific program that i found in a book that i bought.
Tuesday:
3 lap warm-up
drills
100,200,300,200,100 - 80-90%
50m x 4
60m x 3
80m x 2
My hamstring felt sore after this but it feels better today, ive started doing the exercises that the physio originally gave me back in november last year and my leg seems to heal faster each time, i just need to strengthen my glutes to get back to normal so ive been doing some Glute-Ham raises and other glute exercises.
Wednesday:
BP - 3x8 50kg
Bent Over Row - 2 x 25kgx8, 1 x 30kgx8
Shoulder Press - 1x8, 1x5 - 40kg
Barbell Curl - 3x8 - 20k
Rope Tricep Extensions - 3x8 - 25kg
DB Shrug - 22.5kgs - 3x8
Glute-Ham Raises - 2x15
Alternate-twisting Ab Crunches - 2x15 (10kg medicine ball)
Plank - 2x60s
What book is it?
WS4SB is a template that can be followed for a long time, when used smartly. And is proven to put on a lot of strength.
Don’t be too hasty.
Are you doing these runs with the club, or on your own?
the book is called strength training by anita bean 
WS4SB is generalised for a lot of different types of athletes, i thought that if i was following a sprint specific program then i would only be putting on weight in areas neccessary for sprinting because NFL and other sports require other areas of strength aswell as those used for sprinting.
I did these runs with my club but im going to start sprinting more when the competition season starts on my own, hopefully ill have fully sorted out my leg by then.