Author Topic: technique videos and info  (Read 2405 times)

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LBSS

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technique videos and info
« on: July 29, 2014, 03:52:34 pm »
0
<a href="http://www.youtube.com/watch?v=h1Qavd0BskA" target="_blank">http://www.youtube.com/watch?v=h1Qavd0BskA</a>

http://inno-sport.net/Sprinter%20Symptoms.htm
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

LBSS

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Re: technique videos and info
« Reply #1 on: August 11, 2014, 12:55:47 am »
+2
this is from when i went to the track and convinced my gf to come along and film it. lucky for me, she doesn't know what fast looks like and thinks i'm cute and funny anyway.

 :lololol:

some slow-mo mixed in there for fun and profit.

help...me...

<a href="http://www.youtube.com/watch?v=AXDL8wBK2Mw" target="_blank">http://www.youtube.com/watch?v=AXDL8wBK2Mw</a>

i say this in the caption to the vid on YT, but i couldn't find a free imovie plugin to add a stopwatch so accurate-ish timing is beyond reach. the 30s and 50s were approximate distances (i.e., stepped-off) so timing is useless anyway. hand-timing the 110 and 200s gives me about 13.8 and then 28.3, 29.6. the last number is especially disappointing because as i said in my journal, these are RPE 9+. that's really, glacially slow. like, slower than i should be even in my pretty out-of-shape state. i'm not going out hard enough or something, mutomb000 and i talked about it in one of our journals. might help to wear sprinting shoes for those, soles wouldn't shift around on the curve.
« Last Edit: August 11, 2014, 01:09:27 am by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

Raptor

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Re: technique videos and info
« Reply #2 on: August 11, 2014, 01:45:33 am »
0
I don't have a good comment to make, except that I can see your arm action looks "weak" and I think you'd benefit from a hell of a lot more hamstring strength looking at how you run: it looks like a bit of "collapsed" running to me (too much knee bend for my liking) but I could be wrong.

You also don't have enough "nerve" or "desire", at least comparing to myself - whenever I sprint I do so like my life depends on it.

acole14

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Re: technique videos and info
« Reply #3 on: August 11, 2014, 01:53:26 am »
+1
Great vid. How far are those SL bounds? They look pretty good, you're getting your leg cycling well.

Your sprinting technique isn't too bad at all. T0ddday has taught you well. As Raptor said, you might wanna watch the arms and make sure they're driving back powerfully and extending forward, keep that angle at 45deg (shorter lever moves faster). But otherwise you're getting pretty good leg extension back. That will get better and better.

In terms of the times, well, I keep saying it but I just don't think you could really expect to be much faster than you are given your training background. The 200m is fucking hard. It'll eat your soul in the last 50m if you're not racing fit. It takes ages to build up the anaerobic and aerobic capacity to become fast all the way through. So don't be disappointed. All it means is that you're not an ultra-elite talent that can run <24 sec as an adult with no sprinting training or being involved in a running sport like soccer or football. Big deal, no one is! What you do have is a great base to work from and with a solid 4-6 months training you could be a low 12s, low 25s runner. IF that's what you wanted.

But, you're training for vertical jump, so it doesn't really matter if you are a 13sec runner right now (you might change over later as you've discussed). All this cross-training is really good for your overall athleticism (as evidenced by your SL bounds and short sprints) - getting fit and increasing the speed and control you need in your run-up which is where you'll get your dunking inches.
« Last Edit: August 11, 2014, 01:55:04 am by acole14 »

LBSS

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Re: technique videos and info
« Reply #4 on: August 11, 2014, 10:21:10 am »
0
I don't have a good comment to make, except that I can see your arm action looks "weak" and I think you'd benefit from a hell of a lot more hamstring strength looking at how you run: it looks like a bit of "collapsed" running to me (too much knee bend for my liking) but I could be wrong.

You also don't have enough "nerve" or "desire", at least comparing to myself - whenever I sprint I do so like my life depends on it.

t0ddday actually told me my arm action looked pretty good in a previous vid. you're prob right about hamstring strength work. i think it's korfist who calls what i do "push" running -- i'm quad dominant so what my legs want to do is tip forward at the hips so my quads are in the best mechanical position to propel me forward. not optimal.

yeah this is my constant fear. was talking about it last week with my best friend and then separately with my gf in the context of my lifelong struggle with near-constant nagging injuries of one kind or other. constantly thinking to myself that i'm just a wuss, just weak. when i think about it coldly i don't actually believe that that's true: i do put forth consistent effort, i have had legitimately serious injuries so i have something to compare the day-to-day pain to. the 200s look like a jog at the end because i'm spent, not because i'm not trying really hard.

Great vid. How far are those SL bounds? They look pretty good, you're getting your leg cycling well.

Your sprinting technique isn't too bad at all. T0ddday has taught you well. As Raptor said, you might wanna watch the arms and make sure they're driving back powerfully and extending forward, keep that angle at 45deg (shorter lever moves faster). But otherwise you're getting pretty good leg extension back. That will get better and better.

In terms of the times, well, I keep saying it but I just don't think you could really expect to be much faster than you are given your training background. The 200m is fucking hard. It'll eat your soul in the last 50m if you're not racing fit. It takes ages to build up the anaerobic and aerobic capacity to become fast all the way through. So don't be disappointed. All it means is that you're not an ultra-elite talent that can run <24 sec as an adult with no sprinting training or being involved in a running sport like soccer or football. Big deal, no one is! What you do have is a great base to work from and with a solid 4-6 months training you could be a low 12s, low 25s runner. IF that's what you wanted.

But, you're training for vertical jump, so it doesn't really matter if you are a 13sec runner right now (you might change over later as you've discussed). All this cross-training is really good for your overall athleticism (as evidenced by your SL bounds and short sprints) - getting fit and increasing the speed and control you need in your run-up which is where you'll get your dunking inches.

thanks acole. the SL bounds are about 11.2m for the right leg and about 10.8m for the left.

you're right that times don't matter right now. still, they're good motivation to train harder. if i don't have someone to run against then i can try to beat times. interesting point about the arms, something to work on. thanks again.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses