how was your 55/200 compared to your 100 coming out of high school. my 100/200 ratio is horrible (2.06), i kinda use that to gauge whether someone has some natural speed…i don’t know how accurate that is…how close was your college training to what you do now? my legs are very weak(dead-lift/squat are the same as my bench) I’ve been trying to get them stronger but i keep getting lower back/waist pains…how was your improvement in lower body strenght over freshman year compared to your drop in 55 and 100?
Sorry it’s been a while since I have been on here. I’ve been really busy lately. I’ll address what’s been going on in my next post.
In high school I ran 10.5 hand held and 21.5 for the 200m. My ratio was .5 for my hand held times and my automatic times were .26. In college I ran 10.30 and 21.18 (which was a prelim where I shut down wih 50m to go.)
My training changed quite a bit from HS to College. Since college I have tried new things because there are several ways to train, but I have found that I am able to run fast with minimal volume. For instance I was able to run 6.37 for 55m last year with only 5 weeks of all speed training. Even now I have started to do faster work to get results quicker because my training time is running out with work, getting engaged/planning a wedding and hopefully coaching.
My frosh year of college I was able to squat 225 for reps, I can’t remember how many I was able to do. Not many. I never maxed or anything during my in season training. I ran 6.47 for 55m and 10.85 for 100m. My soph year I squat 315×8 for my 5th set of 8 reps working up to 315. I ran 10.52 and 6.39. My jr. year I squat a little more I think, I can’t remember exactly. I ran 10.51 and 6.29. My sr. year when I ran 10.30 I squated 350×6 for my last set working working up to 350, starting at 275. I did get a lot stronger each year. I was very raw coming out of high school so I could only go up and get better.