Adarq.org

Yeah^^^

That's why I did only a 3x3 instead of a 9x3 in the speed day on the half squat. Way too much volume if I do 9x3. But a 3x3 with 120, 110 and 100 kg going for speed is fine IMO. Otherwise, cleans and snatches during this speed day.

http://bretcontreras.com/2012/03/why-is-christophe-lemaitre-so-damn-fast/?utm_source=getresponse&utm_medium=email&utm_campaign=bretcontreras&utm_content=What+Makes+Faster+Sprinters+Faster+than+Slower+Sprinters%3F

I don't know what "being in shape" means anyway. It's just an expression people use to describe you getting tired easly or something. But what defines someone as "being in shape"? Doing what?

Now now, don't be disrespectful... she's a woman, she has the right to say anything to you, to abuse you, you name it. Not having a dick in her pants gives her that right. You betcha!

Why?

You need to dorsiflex when you bound, which you currently don't. That's why you have knee issues (at least if you always bound like you did here). You kept the ankle extended here and landed in plantar flexion which loads the knee up like a bitch. You need to land with the foot more under you than in front of you and that will also allow you to dorsiflex better.

If he's not in shape, then that doesn't bode well for me getting really tired after half a mile.

Do you intend to go up again in bodyweight and improve your strength even more? More bodyweight is not that bad for SVJ purposes.