[Andy Mack]

Andy Mack on August 17, 2013 at 4:34 am #18993

Hi,
I am a master sprinter, born 1970 and would appreciate some feedback:
Here are 3 vidoes. Sorry, the 3rd one is turned upside down and I cant get it rotated.

1. June 2012. My first 100m ever after 9 months of athletics training (started in September 2011)
12.48 (-0.7 wind)
This is even the personal best time as it was against headwind of -0.7. At that time, my technique was not very good I guess, but I am sure you have a p.o.v. there. That said, it was probably my best start and reaction time ever (the winner was not much faster in the first 5-10m and he runs 10.79).
At that time, I weighted 72.8 kg and had stronger legs than now.

2. October 2012. My 4th 100m race. This time it was after a 4×100 relay 1.5 hours before and I had a hamstring injury.
12.63 (+0.1)

3. June 2013. My 5th 100m race. This was the final after running 100m at 12.54 1.5h before which was not a great run. This one was a bit better.
12.50 (+0.9)
As that time, I weighted 70.6 kg (vs 72.8 kg) and felt some lacking power, especially at the start and drive phase.

Unfortunately video quality is not that great.

And finally, some actually measured and assumed split times per 10m.
As you indicated, my potential current best 60m time is probably closer to 7.8

10m split cumulative
1.870 1.87
1.270 3.14
1.140 4.28
1.120 5.40
1.130 6.53
1.140 7.67 + reaction time would result into: 7.835 s
1.145 8.82
1.156 9.97
1.162 11.13
1.172 12.31
reaction assumed 0.165
official 12.47

[Andy Mack]

Andy Mack on August 21, 2013 at 5:54 am #120409

Do the videos work ?
Please let me know if you have any advice.
thank you

[JJ-ONE]

JJ-ONE on August 21, 2013 at 8:18 am #120410

Andy, for me that link does not work

:coolsmile:

[mortac8]

mortac8 on August 21, 2013 at 2:20 pm #120411

I would do some plyos if you aren’t already. Start with regular bounding then move to vertical stuff (tuck jumps, box jumps). Here are links to your 3 videos that you tried to post.

[Eric Broadbent]

Eric Broadbent on August 21, 2013 at 5:08 pm #120412

Your acceleration isn’t bad. One thing you should think as you transition to upright running is keeping hips high. This will help maintain front side mechanics and posture. Remember not to press the whole 100m or you will breakdown and tie up at the end of the race like you currently are.

[Andy Mack]

Andy Mack on August 21, 2013 at 6:05 pm #120413

>> mortac8

Thanks a lot.
I do plyos every other week on average. There are times when its not at all in the plan and other times where I do it once per week, and very rarely 2x per week

Would you suggest to do it more, like at least once per week and sometimes 2x per week, throughout the entire year? Or only in some phases. Thanks again.

I actually love plyos and would agree that I lack on this area. Hence, I am happy to do more.

[Andy Mack]

Andy Mack on August 21, 2013 at 6:26 pm #120414

Your acceleration isn’t bad. One thing you should think as you transition to upright running is keeping hips high. This will help maintain front side mechanics and posture. Remember not to press the whole 100m or you will breakdown and tie up at the end of the race like you currently are.

Eric
thanks for watching and the feedback.
You are also hitting the nail on the head.
Acceleration over the first 20-30m is usually ok.
But then there are two issues

1) My maximum velocity is reached already very early (after 30m) and is then in absolute not high enough
2) I get too tight in the end and slow down too much.

In the below picture (as link, you need to copy&paste; in browser) I charted the actual and estimated velocities (yes, you are right, I love data and graphs..)
The blue line is my best 100m run at 12.47 compared to the top 5 masters sprinter in the 2003 world masters championships based on a thesis of a finish professor.

https://s24.postimg.org/ee87lmls5/100m_velocities_Andy_Mack_vs_M40_and_M45.png

Do you have some drills to recommend to get the transition better and hold the hips high?
Will this help to reach higher top speed and /or avoid getting to tight and slow in the end?

[mortac8]

mortac8 on August 21, 2013 at 8:04 pm #120415

>> mortac8

Thanks a lot.
I do plyos every other week on average. There are times when its not at all in the plan and other times where I do it once per week, and very rarely 2x per week

Would you suggest to do it more, like at least once per week and sometimes 2x per week, throughout the entire year? Or only in some phases. Thanks again.

I actually love plyos and would agree that I lack on this area. Hence, I am happy to do more.

I would do them at least once or twice per week. Progress up the intensity scale from bounding to jumps-in-place to box jumps to weighted jumps to depth jumps.

[Andy Mack]

Andy Mack on August 22, 2013 at 5:18 pm #120417

[quote author="Andy Mack" date="1377126320"]>> mortac8

Thanks a lot.
I do plyos every other week on average. There are times when its not at all in the plan and other times where I do it once per week, and very rarely 2x per week

Would you suggest to do it more, like at least once per week and sometimes 2x per week, throughout the entire year? Or only in some phases. Thanks again.

I actually love plyos and would agree that I lack on this area. Hence, I am happy to do more.

I would do them at least once or twice per week. Progress up the intensity scale from bounding to jumps-in-place to box jumps to weighted jumps to depth jumps.[/quote]

Thanks.
Here is a selection of the typical plyos that I have already done:
* Boxjumps approx 1.20 m height: down from box then up to the next box, etc. (did that in winter)
* stair jumps, one leg / two legs / multiples steps in a row / two leg depth jumps downstairs (did that in winter)
* hurdle frog jumps approx 0.9 m hurdle height. 7 hurdles in a row (this is what we have done in spring)
* straight leg jumps over 0.3 m low hurdles. 7 hurdles in a row (this is what we have done in spring)

what would you recommend to keep / change / add as new exercises?

[mortac8]

mortac8 on August 22, 2013 at 11:06 pm #120420

That seems like a pretty decent setup. What does the rest of your training look like?

[Eric Broadbent]

Eric Broadbent on August 23, 2013 at 2:04 pm #120423

[quote author="Eric Broadbent" date="1377122911"]Your acceleration isn’t bad. One thing you should think as you transition to upright running is keeping hips high. This will help maintain front side mechanics and posture. Remember not to press the whole 100m or you will breakdown and tie up at the end of the race like you currently are.

Eric
thanks for watching and the feedback.
You are also hitting the nail on the head.
Acceleration over the first 20-30m is usually ok.
But then there are two issues

1) My maximum velocity is reached already very early (after 30m) and is then in absolute not high enough
2) I get too tight in the end and slow down too much.

In the below picture (as link, you need to copy&paste; in browser) I charted the actual and estimated velocities (yes, you are right, I love data and graphs..)
The blue line is my best 100m run at 12.47 compared to the top 5 masters sprinter in the 2003 world masters championships based on a thesis of a finish professor.

https://s24.postimg.org/ee87lmls5/100m_velocities_Andy_Mack_vs_M40_and_M45.png

Do you have some drills to recommend to get the transition better and hold the hips high?
Will this help to reach higher top speed and /or avoid getting to tight and slow in the end?[/quote]

I started using wicket drills this past season with my athletes and really liked them a lot. One of my previous coaches sent me the progressions used by Vince Anderson for those and I’d be happy to send it to you. As far as specific drills to help the transition, I think it just comes down to sprinting and focusing on it there. Some 30’s, 40’s, and 50’s where you focus on the transition and keeping the knees in front and pushing to an upright position with hips underneath you. It is very hard to stay relaxed in a race but it is also crucial. Practicing staying relaxed with a partner sprinting next to you, by yourself even, and also at low key meets will help you prepare to do it where it really counts. I think if you are able to hit correct positions it will absolutely help you avoid getting tight and slowing down at the end because you will be fighting gravity more efficiently with the improved posture and the relaxation will help you finish with more energy because it will have been preserved earlier on. Keep in mind that if you time a 40m sprint with new and improved race strategy that your 40m might be slower but your 100m is where it really counts and should see improvement.

[Eric Broadbent]

Eric Broadbent on August 23, 2013 at 2:07 pm #120424

I also like doing stadium runs and focusing on max velocity mechanics and vertical pushes. Not sure if you have a good one around. I addition, hopefully you are doing the right things in the weight room with regards to the primary lifts. Hanging Abs Series are good for feeling certain positions and I love using ringo (also called pedestal). It is a core circuit which involves various planks with leg lifts…great for putting your body in good postural positions and working on specific musculature for sprinting.

[Andy Mack]

Andy Mack on August 23, 2013 at 5:26 pm #120426

That seems like a pretty decent setup. What does the rest of your training look like?

mortak,

Here is the typical program per week

session 1: WORK OUT (usually Mondays). in the PRE COMPETITION phase we taper weight training starting 4 weeks before and replace those sessions with short sprint series and jumps / plyos

15min jog to warm up
20min core exercises (abs 1x 30 reps, abs diagonal 30 reps, push ups 40-50 reps, bridging/hip raises)
3sets x 6-10reps for all following exercises (this means 6-10 reps, then 90-120sec break, then again a set of 6-10 reps, then 90-120sec break, then again a set of 6-10 reps,)
squats (90 degree knee) 110 – 160 kg
Single Leg Split Squat 50kg
box lunges 35kg
bench press 50-70 kg
last exercise description. start in kneeling position and move into split lunge with 30-35 kg weights

when we get closer to the competition, we start adding plyometrics in between the squats and box lunges (e.g. 3x10xfrog jumps after squats, 3x10x one leg bounds after box lunges)

session 2 (usually Tuesdays): TECHNIQUE
warm up, drills
sprint technique, starts, etc. (1.5 h)

session 3 (usually Thursdays): SERIES / PLYOS
depending on season:
phase 1 = winter: longer runs 200-500 at 70-80% (I already got feedback to not do the long ones, but maximum 200m)
or stair runs and stair jumps, stadium runs and jumps (PLYOS), or uphill runs
phase 2: 80-150m at 90-95%
phase 3: pre-comp: short 30-60 at 100%

[Andy Mack]

Andy Mack on August 23, 2013 at 5:30 pm #120427

I started using wicket drills this past season with my athletes and really liked them a lot. One of my previous coaches sent me the progressions used by Vince Anderson for those and I’d be happy to send it to you.

yes that would be great. my email is andreasmack1(at)gmx.de

As far as specific drills to help the transition, I think it just comes down to sprinting and focusing on it there. Some 30’s, 40’s, and 50’s where you focus on the transition and keeping the knees in front and pushing to an upright position with hips underneath you.

sounds good. just one question for clarification: what exactly does it mean “pushing to an upright position with hips underneath you”. Does it mean to gradually move more and more upright without pushing the hips forward at once and too quickly?

It is very hard to stay relaxed in a race but it is also crucial. Practicing staying relaxed with a partner sprinting next to you, by yourself even, and also at low key meets will help you prepare to do it where it really counts. I think if you are able to hit correct positions it will absolutely help you avoid getting tight and slowing down at the end because you will be fighting gravity more efficiently with the improved posture and the relaxation will help you finish with more energy because it will have been preserved earlier on. Keep in mind that if you time a 40m sprint with new and improved race strategy that your 40m might be slower but your 100m is where it really counts and should see improvement.

right. it’s important to make a mental note here since this is psychologically difficult. but I am sure I will manage and dont have an issue with that as I want to get better at 100 (and / or 60m).

thanks again!

[Andy Mack]

Andy Mack on August 23, 2013 at 5:34 pm #120428

I also like doing stadium runs and focusing on max velocity mechanics and vertical pushes. Not sure if you have a good one around. I addition, hopefully you are doing the right things in the weight room with regards to the primary lifts. Hanging Abs Series are good for feeling certain positions and I love using ringo (also called pedestal). It is a core circuit which involves various planks with leg lifts…great for putting your body in good postural positions and working on specific musculature for sprinting.

thanks

I love stadium runs but have only done it 2-3 times per year. I can definitely do more since I have access to a good one.

I am interested in this “ringo”, probably need to google to find the specifics.

In terms of weight room, to date I have only done squats as primary lifts (apart from one leg squats with 30kg, “up-the-bench lunges” with 30kg, hamstring curls).

Never done deadlifts. I have heard a lot that deadlifts and other exercises for the legs apart from squats can help.

[Andy Mack]

Andy Mack on September 18, 2013 at 10:27 pm #120545

Eric

I have tried the max velocity drills. Its a great exercise.
Just to make sure I got it right:
1) Does it mean to do a 40-50 m run in total? 6 steps run in and then 21 strides with increasing stride length? This is how I have done it.
2) Does this also mean that you try to do the gradually increasing (=same) pattern like in the drill for a real race?

thanks for your clarification

[Eric Broadbent]

Eric Broadbent on September 19, 2013 at 12:01 am #120546

Glad to hear you enjoyed doing it. Hopefully you have been able to get some feedback by video or someone else because that is also a key element to the drill. When I have had athletes do it, they don’t do a run in to the cones, they just start with the cones and the distance gradually builds as your stride length and momentum would(just like it would in a race). It sounds like you are doing the drill right and and a run in to the cones could work just as long as proper mechanics and vertical pushes are the main focus.

[Andy Mack]

Andy Mack on September 19, 2013 at 7:07 am #120548

Eric

thanks again
Yes, my training buddy watched it and gave me valuable input.
So far, I have done the drill with tiny cones. Next challenge will be to use higher cones or the banana hurdles…
I post a video of a normal sprint drill and of one wicket drill here soon.

[Andy Mack]

Andy Mack on September 20, 2013 at 5:26 am #120549

Here is a little video on a normal 30-40m sprint drill. the max velocity drill video will follow

sorry, the 90 deg rotating did not work on vimeo

[Andy Mack]

Andy Mack on October 5, 2013 at 8:06 pm #120621

4×100 m relay
I ran the first 100m
Let me know what you think, please. thank you

[Andy Mack]

Andy Mack on October 30, 2013 at 2:55 pm #124075

Would someone have apoint of view on my first 100m in the above relay video?

I am on lane 6

thank you

[Andy Mack]

Andy Mack on October 30, 2013 at 2:56 pm #124076

Would someone have a point of view on my first 100m in the above relay video?

I am on lane 6

thank you