Elitetrack: Sport Training & Conditioning

Hi,
I'm new to the forum and started to train for sprints relatively recently.  I've been strength training for years (O-lifting and strongman). 
My question would be regarding the best time to do all-out sprint starts from blocks.  Just about every time I do them (after a thorough warm-up), my right hamstring becomes a show-stopper for that workout, whether it 140s or 40s…can't do anything but a light jog.  Is there a common newbie error that people make that causes this to happen (I do try to keep the initial steps short).
thanks…

list ur full warmup. and if u r not use to all out sprinting gradually work ur way into it with the vol and intensity.

btw short steps maybe arent what you want…
and working  your way gradually into sprinting is very necessary.  i was in your situation last year (only lifted for a bunch of years) and didnt take things easy.  consequence:  hammy strain,  plantar fascia semi torn,  another hammy strain….
not good

Thanks.  My warmup is pretty thorough (800 m jog, different skips, backward running, lunging, light bounding, dynamic flexibility, etc.).  I'll guess I'll take my time to  work up to the fast stuff next time…

naw,  what i meant was working up to the fast stuff longterm,  not within one session.  before you start your acceleration training,  do 4 weeks of general lower intensity stuff plus things like plyos and keep up the strength work.  that wouldve helped me…
  just my opinion though…

Flow - 01 June 2006 04:33 AM

naw, what i meant was working up to the fast stuff longterm, not within one session. before you start your acceleration training, do 4 weeks of general lower intensity stuff plus things like plyos and keep up the strength work. that wouldve helped me…
just my opinion though…

Flow:
Thanks for your advice.   I went through the 4-5 week easing in period already and just began to push it more on the block starts because my first meet in June 6th.

cool.  good luck ;P

How is your dynamic hamstring flexibility? If you're using correct acceleration mechanics, the quads tend to bear an equal or greater workload than the hams during the first 10-20m.

mike - 07 June 2006 06:02 PM

How is your dynamic hamstring flexibility? If you're using correct acceleration mechanics, the quads tend to bear an equal or greater workload than the hams during the first 10-20m.

Not sure how I would determine that, but I can swing my legs way above the head when uninjured, and my hamstrings/glutes/low back were always my strongest muscles.  I would assume that 'correct acceleration mechanics' are specific to the individual to some degree, but if there are pointers you'd have for me I'd appreciate that. 

On a side note, I just raced on Tuesday w/ the bad hamstring smothered in Icy Hot and wrapped up.  Start was slow and sloppy and everyone was ahead by 2 strides when I got out.  My time was 11.9 with some headwind and I chased a guy down…figure I can shave off a good deal from that with a decent start and some rahab….

It seems your hamstring flexibility is not the issue. Perhaps you have a unilateral strength deficit or some type of maladaptive firing patterns. It's practically impossible to diagnose these via a forum.

As for correct acceleration mechanics, there is a thread discussing it here.

I think it may be anterior pelvic tilt that's causing it.  I think I tend to flex at the hip too much, which stretches the hamstring while simultaneously trying to contract when driving through the ground.  It just happened again and I think that's what it is.  Thanks for your advice.

mike - 13 June 2006 09:09 PM

It seems your hamstring flexibility is not the issue. Perhaps you have a unilateral strength deficit or some type of maladaptive firing patterns. It's practically impossible to diagnose these via a forum.

As for correct acceleration mechanics, there is a thread discussing it here.