Whats a good diet for a sprinter, high protein, low carbs? He’s 7th in the UK atm for 400m in our age group but im a year behind, still itll be hard. I need to catch up a lot because i started sprinting quite late.
Btw, what time is the equivalent of an 8.22 60m in the 100m? Is it around 12.5?
Got some new spikes (nike maxcat gold) and some nike pro shorts n tops today, so im inspired to run again :D, based on my current 60,200 n 400m times what do you think are realistic targets for me to achieve in the 60,100,200 and 400 by the end of august this year? I just want something to aim for.
Part of your magic, when you do get your 32" or 35" verts, is going to be doing your stretching, then a vertical jump in your lane as part of your lane ritual.
Its a huge psychological advantage to have that much upward hops.
The gear sounds good.
I’m sure some will say powersnatch will be a good way to go, it scares me personally because it seems that the shoulders joints could get into a bad position.
A proper powerclean can do the job, safely.
On the diet, its adding lean muscle without stunting your growth. So no roids…
But you will put on a bit more muscle than you would have, not being concerned about diet.
Almost everyone I know who roided in highschool ended up with questionable height, IE: maybe they would’ve been taller.
The diet will actually increase your test levels alone because your body is getting what it needs.
My thought is high protein, medium fat, medium carbs.
I’d drink a protein shake after weights, and after track sessions.
For the race, you might be “loaded” after a depletion. Check around. I don’t know that you will be stacked super high of carbs.
Another strategy I have heard is to actually be “hungry”, some guys have said they run faster when they are actually hungry - not starving… Thats personal, so you would have to know yourself.
You have 9 months. Why not shoot for at least a 7.50 60M time? 7.50 60M will allow 100M of 11.4-11.6. It means you can be competitive on the 200M and the 400M.
That would set you up for a really descent 60M time the next year ( low 7’s to high 6’s).
It all sounds optimistic, you have to be optimistic to your goals, and pessimistic in your training.
Also shoot for being quite a bit stronger than you are today, on VJ, Powerclean and squats. At your age, you can get 50% stronger on each over that time frame.
There are some coaches debating whether to worry about form, or if form is a byproduct of the amount of power you have.
Build the strength and power… Its going to come quicker than if you just go after speed.
Just say right now the time is slow, but you are going to work hard and smart to get more explosive.
You got some good info here.
thanks ill be aiming for those times next year and hopefully with achieve or exceed them 
Yeh i try to be as optimistic as i can when setting targets so even if i dont quite reach them i still do well. I have barely done any leg work so far in my life so im sure those numbers’ll go up quickly and i can get my bench up if i train it which i never really have done.
11.4-6 is highly competitive in my age group and this will certainly set me up for good level 200 n 400 times, thanks for the advice. I drink protein shakes atm after workouts but i was concerned whether this would put on more mass than strength and effect my sprinting but obv. not. I’ll be hitting the gym tommorow i think so ill post another workout up then. Seeya
Just to give you an idea of where you want your strength to be if you’re going for a 35" vert. You should have enough strength to jump 35" from standing if you can full squat more than double bodyweight.
This calculator tells you how high your strength will allow you to jump, assuming your movement efficiency and reactivity is good.
[quote]djrobins wrote:
I’d run more 50m accelerations - possibly 20 in some sessions, maybe incorporate 10% body weight weight vest. The goal here is to nearly burn out, then recover. Then do it again.
[/quote]
I disagree with this. 1000m of pure speed work is way too much.
300-400m per session should be about right.
Came back from Newcastle today where i had spent christmas with my family and was shocked when i weighed 11 stone 1 pound lol I either ate too much or my scales are broken, the weird thing is i dont feel fatter, i can jump higher (just tried to touch ceiling) and i dont look any fatter :S seems a big weight increase for 4 days though, 10,8 to 11,1. hmmmm, I’m hoping to hit the gym tommorow if i get a chance.
Measured my 3 bounds from standing start today and got 7.20m which according to brianmac.co.uk on the table somewhere in this thread i would achieve a 100m time of 12.2-12.7.
[quote]Regular Gonzalez wrote:
djrobins wrote:
I’d run more 50m accelerations - possibly 20 in some sessions, maybe incorporate 10% body weight weight vest. The goal here is to nearly burn out, then recover. Then do it again.
I disagree with this. 1000m of pure speed work is way too much.
300-400m per session should be about right.
[/quote]
Thank fuck someone finally agrees with me.
So eight 50m sprints in a session, cancels the session - no matter how you feel?
Or one true 400m sprint?
Hang on. Are you trying to say running 8x50 meters would be the same as running 1x400 meters?
No he’s trying to say you can only do 8x50 or one 400 in a session and then thats it. But 400m isnt pure speed work so it wouldnt count, that would be speed stamina. I think 400m of speed work per session is just about right, 1000m is way too much.
If i’m spriunting 100m then walking the next one and sprinting the next over and over to improve my stamina for 200m how many do you suggest i do per training session?
[quote]masterhaichanchu wrote:
No he’s trying to say you can only do 8x50 or one 400 in a session and then thats it. But 400m isnt pure speed work so it wouldnt count, that would be speed stamina. I think 400m of speed work per session is just about right, 1000m is way too much.
If i’m spriunting 100m then walking the next one and sprinting the next over and over to improve my stamina for 200m how many do you suggest i do per training session?[/quote]
Here’s a post from squatdr about tempo runs:
"100+100+100=
100+200+100+100=
100+200+200+100=
100+200+100=
100/200 equals run at 60-75%
- equals very slow jog for 50 meters
= equals walk for 100 meters
example 2
10x200 with 25 reps of abs and 25 pushups as rest
example 3
jamacan flags, run from one corner of a football field to the other at tempo pace and slow jog from side line to side line then run back at tempo pace to the other corner, and this is one rep."
He also says to start at around 1.2k and work up to around 2.2k over time, but that’s for 60-100 meter runners.
competition tommorow, doing 60,200 n 300. Hoping for PBs in all, especially the 200.
Aiming for:
60m - as close to 8.0 as possible
200m - 25.9
300 - 41.0
results:
60m-8.29,8.27
200m - 26.67 PB
300m - 41.7 PB
not too happy overall, the 200m was straight after the 300 like last time after the 400, but i got two PBs, even if they were marginal, and im running more consistent 60m times now, even if they are shit were you there mccabe? how did you do?
I was definately hoping for high 7’s this time out.
300M is very good for your speed level.
Needless to say, if you can get enough speed for you, your going to smoke on the 400M.
I stand by my assertion to do alot of work on the short sprints, and the longer stuff is going to improve.
And get much stronger in general.
how do i improve my shorter sprints most effectively? increase max lifts and do short sprint reps?
Nah. Don’t feel as if I am ready for competing just yet.
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