Please Help me am bad at sprinting

    Posted In: Sprints

        • Participant
          Maximum-Octane on August 20, 2009 at 4:52 am #16093

          Hi,

          I am bad at sprinting and sprinting is the only sport i love and enjoy. Can someone give me tips and help me run faster.

          I just started sprinting this year:
          PB = 11.50 for 100m + 2.0w/s
          PB = 24. 29 for 200m – 2.8w/s

          I also started weigth lifting this year aswell:
          I am age 21, 5f5″/165 cms and i weigh 64kg/141lbs
          I use smith machine for squats @ 105kg/231lbs x5 reps 4 sets
          I also do smith machine bench pres @ 80kg/176lbs x3 reps 4 sets
          Free weight bench press @70kg/154lbs x3 reps 3 sets

          I lift heavy with low reps other workouts includes:
          deadlifts
          power clean
          pull ups wide grip
          lunges
          bumbell bench press
          decline bencg press
          Machine leg curl
          Machine leg press
          squat jumps + dumbells

          I train 5 days a week rest weekends+ work, my college doesn’t have a squat rack. so please help me and give me tips to run faster.

          https://www.youtube.com/watch?v=TYpAe4inGJo
          Me doing block start bad 🙁

          https://www.youtube.com/watch?v=Pt1s04f_bnU
          More of me running 🙁

          Help

        • Participant
          RussZHC on August 20, 2009 at 12:19 pm #87979

          Took a look at the video, send me a private message.

        • Participant
          Maximum-Octane on August 20, 2009 at 9:00 pm #87995

          Cheers mate

          I knopw I can running 10sec but I must be doing somthing wrong.
          I know I don’t get enough rest which I will try to improve. I also don’t have a trainning partner which I will try to get one.

          I need someone to point me to the right direction.

        • Participant
          flow on August 20, 2009 at 10:26 pm #87997

          lol nice song. im just spitballing here: accelerationmechanics look ok, maybe steps not to the side, more under the body.
          maxV mechanics: u dont really seem to hit that. looks stiff, low knees…

        • Participant
          Maximum-Octane on August 20, 2009 at 10:49 pm #87999

          Thanks Flow for the reply,

          So how can I improve this?
          I am seeing a physio to help with the stiffness I guess more strecthes.

        • Participant
          flow on August 21, 2009 at 12:04 am #88003

          well 4 acc. just do it, place legs under body. most changes will make u slower at first but faster when gotten used to it.
          cant u just try running more relaxed? dont know if its a mobility issue. the knee lift is sth u can activly try. if there should be problems that could be a mobility issue. however im just a fellow sprinter, not a coach ; )

        • Participant
          Maximum-Octane on August 21, 2009 at 12:47 am #88005

          I think thats one of my problem when I broke my pb 11.50 I was very relaxed with open hand but after changing my technique I feel more power with closed fist.

          I guess I have to go back on my technique.

        • Participant
          premium on August 21, 2009 at 8:45 am #88060

          what does your typical training progression look like

        • Participant
          Maximum-Octane on August 21, 2009 at 8:50 am #88061

          I don’t think I have a training progression! I just do few drills then do 60 x 10 flatout,100m x 10 80% or 100m x 5 mixed with 60m sprints. :S

          During college
          Morning = Weights
          Evening = Sprints

        • Participant
          flow on August 21, 2009 at 9:07 am #88063

          i guess a change there would help

        • Participant
          premium on August 21, 2009 at 9:18 am #88064

          do you have to rest weekends?

        • Participant
          Maximum-Octane on August 21, 2009 at 9:57 am #88067

          I usually work most friday and saturday and the track is closed on Sundays so yes I usually rest weekends. Why? The gym is the only place opened in the morning during college term.

          Also yeh training progression would help thats why am hewre I need a helping hand.

        • Participant
          premium on August 21, 2009 at 4:19 pm #88113

          you want to work acc dev, then do maxv, and end with speed endurance. You want to keep some acceleration work year round but switch the main focus once you have fully developed the previous quality.
          Id say do acc dev on Monday and Thursday or friday. The days in between can be tempo, gs circuits, technique or start work or passive rest. Once you feel that your start and drive phase are consistent then add in a day of flying sprints, or sprint-float-sprint etc. Eventually you should add these maxv reps to an acc dev day and eventually youll be at a point where you have two maxv days and just one acc dev day. Then you add make one of the maxv days a speed endurance day.

          progress adding meters to your work out. Once your accelerations are good out to 40 or 50m then you should be able to make a smooth transition to maxv. Once your maxv mechanics are good you should be able to start speed end.

          create a training log, people will be able to give you better advice through out the season. There are alot of sprinters on the site so you can look at their training logs to get ideas and ask them questions to learn more

          Your 200m shows you lack speed endurance, general conditioning, or maybe a bad race strategy… make sure you address all three of those things during the season.

        • Participant
          Maximum-Octane on August 21, 2009 at 8:22 pm #88127

          Acc Dev ? What do I do for that examples of workouts? and MaxV? What do I do for that aswell? Here is my previous log.

          https://www.boards.ie/vbulletin/showthread.php?t=2055557825&highlight=realistspy

        • Participant
          premium on August 22, 2009 at 7:59 am #88192

          https://elitetrack.com/faqs/

          .
          acceleration development = 3-5×2-5x10m-50m, variations are stairs, hills, running on grass, with a sled
          maxv= flyin sprints 20-80m, full recovery
          speed endurance = a combination of the previous with incomplete rest or longer reps 80-180m or so

        • Participant
          Maximum-Octane on August 22, 2009 at 12:27 pm #88200

          Thanks Premium.

          Another thing do you think if i train hard looking at my current pb of 11.50 do you think i would be able to go 10.99 🙂 lol? No seriouly I know I can do it.

        • Participant
          premium on August 22, 2009 at 1:32 pm #88207

          its possible but there are alot of variables, it would take alot of hard work and commitment and probably more than one season

        • Participant
          morgan93 on August 22, 2009 at 5:10 pm #88225

          You look pretty fast to me, I break 11 seconds quite comfortably and your turnover seems to be much faster than mine, and your start is definately quicker. The only i can think is an increase in power to increase stride length?

        • Participant
          Maximum-Octane on August 22, 2009 at 10:42 pm #88234

          Cheers Morgan,

          I will try work on that. I just have to get my season trainning rights and work on my strenghts. Also I have to stick with one sprinting technique.

          Another thing is what if I just do only 60m and 100m? or it doesn’t make any difference on the 200m?

        • Participant
          Maximum-Octane on September 1, 2009 at 9:58 am #88665

          Hi,

          So I have narrow things down to this speed = stride rate x stride length. Since am a short gym 5ft5″ @65kg/143lbs weight my stride length will be pritty small. So what kind of drills do I do to improve my stride rate? Also what workout would i be doing in the gym apart from:

          1 leg squat
          squat
          power clean
          step ups
          deadlifts
          etc

        • Participant
          Maximum-Octane on September 2, 2009 at 8:58 pm #88724

          Hi once again,

          One more thing, when it comes to weight lifting as a short sprinter should I be working for strenght or muscle size?

        • Participant
          Maximum-Octane on September 3, 2009 at 6:19 am #88748

          I was reding this:
          https://elitetrack.com/articles-read-4501/
          kinda depresing can anyone confirm this please.

        • Participant
          Maximum-Octane on September 9, 2009 at 7:54 pm #89037

          Hi,

          I am back again final question. Is 65kg good enough weight for a sprinter at 5ft5?

        • Participant
          Maximum-Octane on October 18, 2009 at 6:37 pm #90435

          Thanks to a very nice person here I have been getting a great helping hand with my training. I am also seeing the physio a lot aswell to get help with hip flexsion and flexibility.

          I am been doing a lot of acceleration/speed and continious tempo work aswell.

          Lately when I am doing my acceleration/speed work after 20m or so I feel like I am overspeeding “feeling of flight” is this good or bad thing? I will be testing my 30m 3pt stance time in 4 weeks.

          Thanks to everyone I still feel like a bad sprinter :(!

        • Participant
          Miele-Scott on October 19, 2009 at 4:36 am #90441

          i wouldnt worry about a specific weight.. just low body fat

        • Participant
          Maximum-Octane on November 2, 2009 at 3:05 am #90862

          Thanks.

          My training hasn’t been consistant but now I am moving to the next phase so I have to be very consistant with this. College and work doesn’t allow much flexibility. I also decide to focus on the 60m – 100m after that I trigger my ankle pain.

        • Participant
          Maximum-Octane on November 10, 2009 at 10:57 pm #91198

          30m speedtest using laser Gate timing: 3pt stance

          4.41sec
          4.34sec – changed hand techique to “open hand”
          4.30sec
          4.28sec
          4.40sec

          Last Year
          4.42sec
          4.44sec
          4.44sec
          4.5*sec

          Stll disappointed but I am trying my best. I hope to get less than 11.40 this year @ 100m and 7.30 @60m 200m anything less than 24.00 🙂

        • Participant
          Maximum-Octane on December 3, 2009 at 12:31 am #91978

          I will be on a training break till after xmas will I lose any training I have done to date? I have never trainned as I have this year in all my life even though its nothing :(.

          I really need to train with people faster than me.

        • Participant
          Maximum-Octane on December 14, 2009 at 8:42 pm #92478

          Hello Again,

          What kind of track work should I be doing right noe I have 5 weeks or so before my first indoor meet. I will be doing the 60m I might do the 200m but the indoor 200m track is really bad and very slow.

          At the minute I am doing speed work (40,50,60)x2 pyramid and speed endurance (80,100,120)x2 all as fast as I could so 90%+ effort. I need a 2 – 3 day ideas.

        • Participant
          Irish100m on December 27, 2009 at 5:54 am #92846

          So you’re taking a whole month off?

          Bad idea that, especially if you’re racing in january

        • Participant
          Maximum-Octane on December 27, 2009 at 8:38 am #92852

          I was going to but I didn’t :P. I was told already by someone on the site :). I am reducing my gym time for more track time though.

        • Participant
          Irish100m on December 28, 2009 at 3:30 am #92859

          Good man

        • Participant
          Maximum-Octane on January 9, 2010 at 3:09 am #93389

          What would be a good time to get in the 60m sprint if my pb last season was 7.59 and 11.50 for the 100m?

        • Participant
          Maximum-Octane on January 19, 2010 at 1:40 am #93861

          Hi everyone

          I am back once again 🙂

          Ok so my first Sprint meeting this season Season (60m) I broke my pb :), from 7.59 to 7.47sec. I think I broke it again after that but I await confirmation.

          The problem now is since I am only going to be doing 60/100m this year ( I am very busy with work and college). How do I improve my Drive Phase (0-30m) and Stride Phase (30-60m).

          Can you give me sample work outs and progression? Also can you give me sample drills?

          I will be adding ladder drills and fast step ups.

          Thanks to everyone for you help!

        • Participant
          Maximum-Octane on January 19, 2010 at 11:06 am #93895

          I have a new pb from Race 2 🙂 7.42sec.

        • Participant
          Maximum-Octane on February 9, 2010 at 2:46 am #94474

          Hi,

          So I am getting faster but I seem to have bad recovery. How many days break do you take before a competition? I toke 5 days off and I did well, the second competition I took 2 days off and I did really bad!

          Can someone give me tips regarding recovery.

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