Havent been in blocks in a while. Its awkward pushing out. I reach and stumble a bit and could do a better job being stiffer on my toes.

No i am just kidding. But plz do critique this one. I CANT GO TO GUM BECAUSE IF EXAMS. BUT MY PRS ARE 2x MY BODY WEIGHT. I NEED MOST HELP WITH PLYOS

I started track about 8 months ago in my junior year (17 years old), and had never lifted prior so the beginner gains hit late. i started running the 400 and my first time was 58.8. my final PRs throughout the season were 12.4, 24.5, and 54.98. i fell in love with the sport after. So far it’s been 6 months of rigorous off season training and dieting. i just did my first time trial since last season (FAT)at a track club i joined and i ran 11.12 and 22.56 completely blowing what i thought i would run out the water. I still have 4 months till my senior season starts so hopefully i can continue to drop these times.

for people curious my squat went from 135x1 to about 285x6 also included tons and tons of plyometrics into my workouts with every lift being explosive as possible as well also my ethnicity is white/american with parents from netherlands and germany. currently 5’11 163lbs

195 bodyweight

Second time in blocks during the winter training period. Really trying to focus on 3 things ↓

1. Powerful and deliberate pushing in the first three steps. Aiming for hip separation, each step longer and faster than the previous one

2. Projecting my hips horizontally down the track from the moment I move. It almost feels like an over exaggerated hip extension, but as you can see from the video I'm not getting close to full extension, nor should I be

3. Staying relaxed, yet forceful and fluid. Try too hard, and tense up, sacrificing fluidity and ultimately speed. Relax too much, and I become too passive in applying force, ultimately slowing me down. Looking for that sweet spot between the two

Contrast accel + pickup drills

Session 2:

4(30 r4 block sled; 30 r7 blocks) timed reps

2x4xEFE (20-20-20) r6/10

MT: ohb; hop ohb; blf; hop blf x5

No weights today... Mon/Fri are the only strength training days in spp.

Today's session:

5x10m 15kg sled. 2x15m unresisted. 3x15m 15kg sled.

Last week of 15kg sled! 10kg next.

10 minute break

4x(High knee cone drill + 10m fly) 30m run-in

Working on short speed this time of year, cut it off by a rep due to my legs starting to feel the cold.

5 minute break

Plyo progression (leaps, split leaps, short hopping)

Also bonus clip of 140kg x 2 hip power clean on another day.

I train pure top speed around twice a week, not including acceleration and tempo, and have gathered my best fly times performed in each week. I started the data collection from the week after my last comp.

2x30 block sled timed

2x30 over speed timed

2x30 block timed

4x60 (50) r12-15 block timed (667)

MT: x20

Wts: Max strength

Hard work pays off 💪

Bottom sprint: 12.1

10m start after short speed workout. 30,60,90. Was gonna do another set but felt super fatigued during the 90 and decided to cut it.

30 (x.x) 60 (6.94) 90 (10.54) so yeah a big performance drop off. This was still a decent start (1.75) but i was pretty fatigued so it was the last rep i did.

After that i did 2 sets of pogos, bounds, and broad jumps for 10-20yds. then cool down walk.

sprained my ankle on christmas eve so im testing the waters with running but overall felt pretty good especially on that 60. I guess that 60 really took alot out of me since it’s my training pr (havent ran 60 at a meet before)

I can see a difference in my mechanics on the right side. My ankle collapses and I seem to rely more on over extending at the knee rather than pushing thru the hips and ankles. While my left side foot strikes are a bit flatter, I think im able to get a bit more stability and leverage as I have a much better toe off on that side. Im doing a decent job at getting the toes up and striking the ground, but it could be better. Main thing is ankle stability needs to be stronger in order for the footstrike to be effective. Definitely a lot lazier with the arms too, whole body felt a bit off today so having the right bodily control was a challenge. I am seeing issues with the glutes hammies and core (specifically the obliques).

While there is still so much to work on in my mechanics as well as on the strength and stability and body composition, I am overall very pleased with this workout and what I accomplished and am excited to see where this season and journey as a whole takes me. As always feedback questions and discussion is welcomed.

Okay so I lied in the title to get more people to click on this hopefully sorry lol About a month ago I made a post asking if it was possible to drop my 100m dash time by 1.5s in 6months i’m just giving yall an update on my progress so far 100m 11.94 not FAT I had a friend record then just subtracted the time when I started and when I ended.

my 60m 7.5 something i’m not sure tbh i’m just assuming. I do have an indoor meet coming up in late January so I should be able to run around a 7.6-7.4 maybe

I’ve experienced major progress in the weight room I’m squatting about 245lb with my max being 285lb and my bench press is 135lb. I’ve gotten my vertical back up to 32in too. I weigh around 138lb

1: Bear breathing

2: Cardiac 20mins

3: Ext mb throws: x300

4: Mid section

5: Prehab/Rehab

6: Static stretching/soft tissue work

Guidelines:

1: Keep under 60mins.

2: Feel better leaving than coming into it. Otherwise you did it wrong!!

3: Shift from sympathetic to parasympathetic.

I’m a 38y old recreational sprinter. I just hit a flying 20m PB of 2.00 (free lap timing) at 95kg BW Some progressions for Max Velocity that I’ve found to be very useful. Just throwing this out for those who need training ideas I did quite a bit of lightly resisted max velocity flys. 4-8 weeks of 20m build + 10-15m fly with 10% BW resistance Then did some fly-float-fly work for 4-8 weeks Example 20m build 10-15m fly+10m float+10-15m fly Sets, reps and rest periods varied week to week. As well as intensity.

Really satisfied with these strides from today. Was really emphasizing foot stiffness. Stiffness is key to a proper leg cylce. If your foot collapses too much you wont be able to properly shift your weight forward. Im not someone who generally likes to overcue dorsiflexion but it is necessary to an extent to help create the right action of the foot strike as well as stability and stiffness in the toes.

I have been trying to improve my walking gate as well. I think there could be a correlation with walking gate and running and sprinting gate. I am exploring foot placement and weight distribution as well as the proper hip action. I think a lot of these concepts can possibly translate to running and sprinting. This is definitely something I need to research and learn more about but I have a feeling it is worth while. Efficiency in movement and precision in action is key to human performance in general whether it is scaled up to sprinting or scaled down to walking.

Did a drop in start after working some switch, a skip, and high knee drills. Felt really good. Im working on being powerful with my hips and stiff on my ankles.

Session 1:

2x30 resisted sprints r2 (3pt)

4x4x60 @ 705 r2/7 (2pt) (time all reps freelap)

1x450 @ 400 52.1

Strength endurance: running a 3x30 (45/4)

REST 4-6hrs follow by weights

Wts: Max strength (30 total primary lifts - 32 total secondary lifts)

Dogs bout to bark...

Hi everyone for the past few months I have been really intrigued by this concept of fascia training. I have read a lot about it from people claiming it to be ground breaking work to just an another money making online scam.

After having watched almost 100 + videos I am convinced enough to give it a try. I am going to get my hands on the 12 weeks program and going to update my regular feedbacks here, to answer the questions like "does it actually work" ? "is it worth the effort & money" ? "is it going to improve my athletic performance" ?

Im on left just thought this was silly

today focused mainly on stride length and putting power into the ground. Will clean up excessive motion after understanding how it feels to: get air time, put power into the track, be aggressive with the arms and roll thru foot and not over push