hi guy, about 10 days ago or sth ive bought “How to Build the Perfect 100 Meter Sprinter…From Start to Finish” from Coach Marc Mangiacotti. and for support i sent them some mails but i didnt get any answer. so ill now paste my mail here. maybe you know sth about these terms. if i cannot get any answer that seem to be trouble for me:)
i have some questions about the program that you have provided. i am from turkey, so actually i dont know some terms. for example for the warm up activity, i have googled most of the terms and i could find what they are. but for some of them i really cannot find anything about them. and now i wll make a short list about them, because i want to really understand the idea and the program.
first of all the wall drill, when should i use it? or the rom1 and rom2 drill.
and what is the difference between tip toes and tip toes in & out?
for dynamic strecthing, zombies, quad and periformis stretching? what are they?
fot the acceleration drills, wall run 10 steps:… what is this? what you mean?
and then for the track work: i saw sth like
10xcross fields on grass, what you mean by this?
and ss-400 the hard way. you explained it like (400 The Hard Way
10 x 40m all out 5 person relay (Shuttle dash style)( really didnt understand anything:)
and the last thing is i will start this program 1st week of september. but now i have an issue with my ankle. so i cannot run properly right now. but i am sure that i cannot handle that program without and preparation, ok i am 6uears old nearly elite athlete. (i am now 23 and my best is 10.62)
but i think i can start in august for increasing my capasity. with some body weight circuits(1 or 2 times a week) and i want to run 2 times a week too, but for increasing my work capasity what would you suggest? shpuld i run 10×100 meters or 5×300 meters.. or really i dont know 🙂
if you gime me some information ill be reallly glad 🙂