12.2 to 11.8 consistent would be a good goal for you.
atm according to my 60m time i must be doing the last 40m in near to 4 seconds flat so as long as i improve my start (and lets face it there’s a lot of room for improvement haha) then my 100m time should drop loads. D’you think it’d be possibly to go from 8.35 to 7.35 in a year if i worked on the blocks as well as everything else.
What do you plan on doing to improve your start?
block work, technique and improve my explosive power.
After ive been doing squats and jumps when i lie down in bed my back hurts sometimes, is this normal?
BTW, my VJ has improved quite a bit already by at least an inch or two just in a week 
Chopping a second from 60 over a year is going to be very very tough unless there is a major growth spurt. Its possible to get down to 7.3 though.
Masterhainchu,
The question you have to ask your self is this:
“What have the guys who have cut down from 12.2’s from one year to low elevens the next year done?”.
Then do more than that, and top the diet.
How often do you sprint?
Are you in competition season now or preparing for competition?
[quote]djrobins wrote:
Masterhainchu,
The question you have to ask your self is this:
“What have the guys who have cut down from 12.2’s from one year to low elevens the next year done?”.
Then do more than that, and top the diet.[/quote]
Before you do that you have got to think do you want to run fast as a junior and burn out or do you want to run super fast as a senior.
is there any scientific evidence that you burn out if you run fast as a junior?
Competition today got:
60m - 8.22 PB
200m - 26.72 PB (not happy, straight after 400m and was knackered)
400m - 58.06 PB
Shot putt - 8.42m PB
Not too bad of a result, im happy with the shot putt and the 60m but i was too busy watching my time in the 200m and i was exhausted, mccabe i really understand why if im goin g for good times i need to do less events now :P. Next one is jan 4th where im doing 60m,200 n 300. My 200m PB shouldnt be hard to beat and hopefully ill beat my 60 n 300m PBs too and have a good start to 2009
feeling it a bit in the hamstring that i tore earlier this year :S hope it goes away and is nothing serious.
If you do as djrobins suggests and try the training that will cut your time from 12.3 to 11.3 in a year the chances are you won’t see much improvements in the following years and get bored and drop out. A better idea would be to aim for 11.7 this year 11.3 the year after and then try break 11. I think I may be doing a 200 at that January 4th one. Manchester?
Why get bored if at 11.3 you are just starting to get competitive.
The 11.3 will allow him to be competitive on the 400M’s.
I think it takes alot more to burn out that the common man is willing to put in.
One thing thats going to help, is keep outside life distractions to a minimum! LOL.
I don’t think he’s going to run a 100M well without running a 60M descently, and the 200M carries off the 100M, as the 400M carries off of the 200M…
Looking at some of the football 40yard dash improvements is not going to hurt here, especially if he can knock half a second or more off. Thats what he needs.
Also, “lean and mean”. It Makes a big difference, if you have stomach fat, face fat, back fat, ass fat, it needs to go.
One saying I heard “for each 2% of body fat loss is .1 sec off of football 40 yard dash time, with no other changes”
Body fat is “soothing” – the inverse to competitive. Get rid of it.
Easy tip to give gains across the board - follow a football 40 yard dash and vertical jump improvement program. They’re usually complete in under 10 weeks - and most are quoted to provide a first time user at least a .250 second gain, some have lopped off .500 seconds in that time…
Another one. When you are stronger - it is easier to “endure”…
Trust me on this one.
Confirmed. Will be doing the indoors on the 4th, 11th and 25th.
Yeh i dont see why i would get bored if i was winning a lot of races next year at 11.3. And couldnt i improve from 11.3 to 11.0 or 11.1 the next year and go on from tht? Its my first year so theres romm for lots of improvements through simple technical tweaking etc. i dont see why this would make me lose interest.
I dont really have that much fat at the moment and i think i will lose weight through sprint training without dieting or anything, am i right? Also i think a big problem atm is that for the past year i have been going to the gym and just doing work on my upper body and none on my legs up until these past 1/2 months, so my legs are lacking the strength to matchj my upper body, when im running i feel like my arms have a lot more to give but my legs cant keep up.
If i improve my leg strength and upper body strength (but not as much as leg) for next season then there should be quite a dramatic change of speed. I’ll see you there on the 4th I’ll try and get in the same heat as you so you can drag me along…
Will you be competing in any other events aswell as the 200m?
I think it will be a 200 on the 4th and maybe a 400+200 on the 11th.
Ok, im in all of those races cant wait, even though i dont stand a chance 
Just spoke to my coach. Will be doing the 400 and 200. Hoping to run 23.8 and 52.5 should be fun. I’ve never ran indoors before.