I was doing my warm up and got booted off the track at NCC because they are on break and had to close the field house. I went to the other track that I run at and they don’t allow spikes so I did 3x40m in flats. My question is what suggestions do you have for workouts and how much distance if any, should I add to the workout to get the same or similar effect?
Alternative workout ideas if you are unable to use spike and blocks?
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Participant
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Participant
If the workout was the same in both places, I am not sure what effect you are referring? The distance that you run and the intensity of the sprint is going to be the same. There might be a slight difference in surface compliance due to trainers v. spikes but IMO nothing to warrant a change in the workout.
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Participant
Why are you only doing 3x40m?
Because that’s what my workout was for the day.
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Participant
I would suggest the following:
Straight-leg bounds into an 20-meter acceleration; the straight-leg bounds should simulate how you will ‘feel’ coming from the blocks, short, increasing in distance steps usually for 8 to 10-meters.
Then, I would recommend employing the Speed Dynamics start progression, which I call ‘Starts for various position’ which include
+Mt. Climber starts
+Hop, Hop starts
+Donkey kicks starts
+Push-ups starts
+Prone startsAll are good, quality exercises you can employ with and without spikes.
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Participant
I would just do runs from a 3pt stance in track spikes with the spikes removed if allowed. My 2nd answer would be “what chad said”.
I have a pair of racing flats that I’ll use. It really won’t be that big of deal. I think I’ll be able to manage. I was going to take the spikes out, but I don’t want some Rec Supervisor on a power trip to boot me out of the place for sure and ban me from the track.
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Participant
I would suggest the following:
Straight-leg bounds into an 20-meter acceleration; the straight-leg bounds should simulate how you will ‘feel’ coming from the blocks, short, increasing in distance steps usually for 8 to 10-meters.
Then, I would recommend employing the Speed Dynamics start progression, which I call ‘Starts for various position’ which include
+Mt. Climber starts
+Hop, Hop starts
+Donkey kicks starts
+Push-ups starts
+Prone startsAll are good, quality exercises you can employ with and without spikes.
He’s already during those drills.
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Participant
I would suggest the following:
Straight-leg bounds into an 20-meter acceleration; the straight-leg bounds should simulate how you will ‘feel’ coming from the blocks, short, increasing in distance steps usually for 8 to 10-meters.
Then, I would recommend employing the Speed Dynamics start progression, which I call ‘Starts for various position’ which include
+Mt. Climber starts
+Hop, Hop starts
+Donkey kicks starts
+Push-ups starts
+Prone startsAll are good, quality exercises you can employ with and without spikes.
Hey they stole those from me. :p One of your athletes should be good at 3 those. I have video of her doing these somewhere. I wish I had before video of her in the blocks, but she’s a hundred times better than what she used to be and she has tons of room for improvement as you know.
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Participant
“Hey they stole those from me. :p One of your athletes should be good at 3 those. I have video of her doing these somewhere. I wish I had before video of her in the blocks, but she’s a hundred times better than what she used to be and she has tons of room for improvement as you know.”
Hey, I would love to see those videos if you can find and post them, especially the push-up starts. When I try them, the girls just stand straight up and then start running.
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Participant
“Hey they stole those from me. :p One of your athletes should be good at 3 those. I have video of her doing these somewhere. I wish I had before video of her in the blocks, but she’s a hundred times better than what she used to be and she has tons of room for improvement as you know.”
Hey, I would love to see those videos if you can find and post them, especially the push-up starts. When I try them, the girls just stand straight up and then start running.
I had to edit using Ubuntu Studio and Open Movie Editor to get it come out in a somewhat useful format. Anyways, she’s not perfect in the video as she keeps her torso flexed although she would not have stood straight up if she would have executed properly, but I can tell you this. These drills were used a lot in extended warmups and in practice sessions and 30m test times from beginning of the year to end of year went from 5.25-4.96 in year 1, 5.15-4.79 in year 2. This gain of .5s over 30m, resulted in a gain in time from 14.1-28.6 PR’s from the end of her sophomore year to 12.9-26.3 PR’s in her senior year. Is it a result of just these drills, NO, it was a combination of all her training. Her freshman year in HS under a different coach she started with the “A”/Moye Starting Block and this continued into her sophomore year until I mysterious lost it after a meet. Forcing her and another athlete to using traditional 4 point starts.
https://video.google.com/videoplay?docid=-6269850896636251404&hl=en
and this following one I will delete after about a day, but it will probably make the Guru Hall of Shame
https://video.google.com/videoplay?docid=-3715618676514688204&hl=en
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