UT thanks for the advice—that's what I was thinking. I hope I don't have to run both the 300m and 150m. I may be "absent" Friday if I feel it is necessary to stay healthy, but we will see.
it should be intresting cant wait to the see the weightroom numbers after during 10's for almost the whole time
Warm-up: Foam Roll + Dynamic Flex
Workout: Start Progression
5x50m w/ 5-6mins rest from blocks in spikes
Stairs Stuff
Medball circuit (10x OHB, BLF, left side, right side, and some low int. movements; 5x double hop then underhand throw).
Notes: Felt tight in my hip flexors today. I only got in 5 reps of 50 instead of 6 because I took some decent rest. Most kids were getting 2-3mins max. Pretty dumb. The runs felt fine. Need to loosen up my PSOAS and TFL though. The medball stuff was nice. Felt really powerful. Tomorrow is int. tempo.
The article is okay—I think exercises specifically for strengthening the PSOAS are way overrated. Mike Boyle has some tests for hip flexion strength/function and I passed them easy without doing anything specifically for the PSOAS, but I still get tight as hell there.
Workout: 2x5x150m 4mins/8mins
Times for the reps varied and I don't remember all the times. The first set was pretty much all under 20sec. 3 reps in the 1st set were at or under 19.0 and the other 2 were around there. 2nd set was a bit slower. Got a pretty bad headache in the 2nd set and didn't feel too hot. Overall the runs were very relaxed. I didn't strain to make times on anything. My foot that I injured a while back is hurting a bit, prob because I haven't worn spikes at all and I just did 1500m+ of int. tempo/spec. endurance in them on an indoor track lol. Things should clear up by tomorrow though. The team is maxing out on pc tomorrow, but I have a final, so I will max out on Thurs.
Warm-up: Foam Roll + Dynamic Flex
Workout: Start Progression
5x50m w/ 5-6mins rest from blocks in spikes
Stairs Stuff
Medball circuit (10x OHB, BLF, left side, right side, and some low int. movements; 5x double hop then underhand throw).
Notes: Felt tight in my hip flexors today. I only got in 5 reps of 50 instead of 6 because I took some decent rest. Most kids were getting 2-3mins max. Pretty dumb. The runs felt fine. Need to loosen up my PSOAS and TFL though. The medball stuff was nice. Felt really powerful. Tomorrow is int. tempo.
did u have problem holding tech for the 50's since this was ur first real speed workout? hows ur blk setting?
it didn't feel that hard holding tech, but it did feel weird doing the whole thing from blocks straight up. I think I would have felt more comfortable with some runs in spikes first, some starts to 10-20m, and then the sprints. Block setting is fine—I just use the 2 feet to front block, 3 feet to back block. Nothing complicated—may adjust as the time comes. I raced people on every rep and it was pretty pathetic—don't know if it means I'm going fast or everyone is just slow. People were takin a couple mins just to get set in practice.. acting like it is a big time meet or something.
it didn't feel that hard holding tech, but it did feel weird doing the whole thing from blocks straight up. I think I would have felt more comfortable with some runs in spikes first, some starts to 10-20m, and then the sprints. Block setting is fine—I just use the 2 feet to front block, 3 feet to back block. Nothing complicated—may adjust as the time comes. I raced people on every rep and it was pretty pathetic—don't know if it means I'm going fast or everyone is just slow. People were takin a couple mins just to get set in practice.. acting like it is a big time meet or something.
lol. yeh u should always get a couple runs in ur spikes. do u have a big forward in the set position? how was ur acc phase?
not very forward. I want to work on getting both of my feet firmly on the blocks next time. I have my hands only slightly outside of shoulder width. accel didn't feel bad, but my max v was better than I though despite doing no work. I was with or slightly ahead of a couple guy until about 30m or so and then things got better. i think my knees were coming a little too high.
not very forward. I want to work on getting both of my feet firmly on the blocks next time. I have my hands only slightly outside of shoulder width. accel didn't feel bad, but my max v was better than I though despite doing no work. I was with or slightly ahead of a couple guy until about 30m or so and then things got better. i think my knees were coming a little too high.
