Author Topic: The Journey Towards a Scholarship  (Read 18957 times)

0 Members and 1 Guest are viewing this topic.

tooslow

  • Full Member
  • ***
  • Posts: 102
  • Respect: +52
    • View Profile
Re: The Journey Towards a Scholarship
« Reply #135 on: July 16, 2016, 03:14:35 am »
+2
been a while since i logged. got to get back in the habit.

today

- squat 200x5,5,5 (PR)
- superset:
2a. romanian deadlift 150 x 5,5,10
2b. lunge (+60lbs) x 5,5,5 each leg
- superset:
3a. dumbbell bench press 50x8(PR), 3
3b. dumbbell row 55 x 8,8
- arm circuit [x1]
- myostatic crunch (BW) x 8,8

- mobility routine



adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29593
  • who run it.
  • Respect: +6997
    • View Profile
    • Email
Re: The Journey Towards a Scholarship
« Reply #136 on: July 16, 2016, 03:53:32 am »
+2
wb ;f

glad to see you are still at it, making progress.. gj on the PR! seems like you've added 20 lb. to your 5RM ? nice.

also since you disappeared after LBSS gave you markets info.. figured you got rich on penny stocks.  :ninja:

tooslow

  • Full Member
  • ***
  • Posts: 102
  • Respect: +52
    • View Profile
Re: The Journey Towards a Scholarship
« Reply #137 on: July 16, 2016, 11:13:31 am »
+1
wb ;f

glad to see you are still at it, making progress.. gj on the PR! seems like you've added 20 lb. to your 5RM ? nice.

also since you disappeared after LBSS gave you markets info.. figured you got rich on penny stocks.  :ninja:

thanks!

ya since logging I have added 20lbs. overall though, i started at 115x5 which was very hard then. i do not understand how people can add 60lbs in one month.

hahahaha I wish.

tooslow

  • Full Member
  • ***
  • Posts: 102
  • Respect: +52
    • View Profile
Re: The Journey Towards a Scholarship
« Reply #138 on: July 21, 2016, 02:30:35 am »
+1
today

- squat 205 x 5,5,5 (PR)
- superset:
a. romanian deadlift 155 x 5,5,5
b. lunge (+70) x 5,5,5
- superset:
a. dumbbell press 50 x 5,5
b. dumbbell row 55 x 5,5
- arm circuit [x2]
- myostatic crunch 2 x 10,10
- superset:
a. pushups x F
b. bicycles x F

tooslow

  • Full Member
  • ***
  • Posts: 102
  • Respect: +52
    • View Profile
Critique my sprinting form
« Reply #139 on: August 11, 2016, 08:10:57 pm »
+1
<a href="http://www.youtube.com/watch?v=_5Jw1KUukGs" target="_blank">http://www.youtube.com/watch?v=_5Jw1KUukGs</a>

my strides seem so slow. help would be greatly appreciated. please and thank you.
« Last Edit: August 11, 2016, 08:14:56 pm by tooslow »

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29593
  • who run it.
  • Respect: +6997
    • View Profile
    • Email
Re: Critique my sprinting form
« Reply #140 on: August 14, 2016, 02:23:46 am »
0
<a href="http://www.youtube.com/watch?v=_5Jw1KUukGs" target="_blank">http://www.youtube.com/watch?v=_5Jw1KUukGs</a>

my strides seem so slow. help would be greatly appreciated. please and thank you.

i'm no sprint expert, but just a few things.

in the standing start, try to pre-load yourself a bit lower instead of having to lower yourself when you decide to start sprinting.. obviously that's not too important unless you were being timed with a standing start, but it's good practice.

your initial strides during acceleration look too quick/choppy, need to focus more on power through the hips and shoulders for at least the first 5 strides.

eventually you will also need more lean in your acceleration phase .. "tall and fall" sprints can help with that.. after basically two strides, your heel is already coming down and striking first. Most of your strides have a pronounced heel-first contact. Are you actively dorsiflexing your ankle by pulling your toes up? This helps lock the ankle on ground contact and gives you more bounce .. plus it helps shorten the trail leg (which yours extends way behind you) .. This helps with turnover, as the ankle is pulled under the butt quicker/more efficiently. If you were locking your ankles properly, I think you'd make some big improvements immediately.. that heel striking indicates to me that you aren't.

once you reach your 'top speed', your elbows are opening too much and wrists seem to be opening up also.. a nice way to keep your wrist "locked but loose" is to slightly curl your 2nd-5th fingers place your thumb on the end of your index finger. Your elbows opening up will definitely slow down your stride frequency.. so need to work on keeping those "L's" and wrist stable, and really drive at the shoulders.

that surface can't be helping though.. just seems slippery/soggy. Imagine things would look slightly different on a hard track/hard surface.

so ya if you don't already know about some of this stuff, look up:
- dorsiflexion and sprinting, for example: http://www.livestrong.com/article/453972-what-does-dorsiflexion-do-when-sprinting/
- tall/fall sprints, and acceleration drills
- how to use your shoulders and how to maintain your elbows at "max velocity"
- how to maintain your wrists

there's probably a ton of good drills you could do to help with those things.. but also, just sprinting itself is important. Just performing more reps & thinking about trying to go faster, using your shoulders & hips more, getting off the ground faster/locking ankles, etc, can still help considerably.

pc!!

T0ddday

  • Hero Member
  • *****
  • Posts: 1343
  • Respect: +1114
    • View Profile
    • Email
Re: Critique my sprinting form
« Reply #141 on: August 15, 2016, 04:38:24 am »
+1
<a href="http://www.youtube.com/watch?v=_5Jw1KUukGs" target="_blank">http://www.youtube.com/watch?v=_5Jw1KUukGs</a>

my strides seem so slow. help would be greatly appreciated. please and thank you.

i'm no sprint expert, but just a few things.

in the standing start, try to pre-load yourself a bit lower instead of having to lower yourself when you decide to start sprinting.. obviously that's not too important unless you were being timed with a standing start, but it's good practice.

your initial strides during acceleration look too quick/choppy, need to focus more on power through the hips and shoulders for at least the first 5 strides.

eventually you will also need more lean in your acceleration phase .. "tall and fall" sprints can help with that.. after basically two strides, your heel is already coming down and striking first. Most of your strides have a pronounced heel-first contact. Are you actively dorsiflexing your ankle by pulling your toes up? This helps lock the ankle on ground contact and gives you more bounce .. plus it helps shorten the trail leg (which yours extends way behind you) .. This helps with turnover, as the ankle is pulled under the butt quicker/more efficiently. If you were locking your ankles properly, I think you'd make some big improvements immediately.. that heel striking indicates to me that you aren't.

once you reach your 'top speed', your elbows are opening too much and wrists seem to be opening up also.. a nice way to keep your wrist "locked but loose" is to slightly curl your 2nd-5th fingers place your thumb on the end of your index finger. Your elbows opening up will definitely slow down your stride frequency.. so need to work on keeping those "L's" and wrist stable, and really drive at the shoulders.

that surface can't be helping though.. just seems slippery/soggy. Imagine things would look slightly different on a hard track/hard surface.

so ya if you don't already know about some of this stuff, look up:
- dorsiflexion and sprinting, for example: http://www.livestrong.com/article/453972-what-does-dorsiflexion-do-when-sprinting/
- tall/fall sprints, and acceleration drills
- how to use your shoulders and how to maintain your elbows at "max velocity"
- how to maintain your wrists

there's probably a ton of good drills you could do to help with those things.. but also, just sprinting itself is important. Just performing more reps & thinking about trying to go faster, using your shoulders & hips more, getting off the ground faster/locking ankles, etc, can still help considerably.

pc!!

That advice is pretty much spot on.

Just so you know I don't see slow looking strides as the primary problem... But I do see a lot of vertical displacement and extremely short strides.   You are just putting one leg in front of the other rather than attacking the ground and pushing it behind you to go farther forward each time.  Looks to me like a treadmill runner.

tooslow

  • Full Member
  • ***
  • Posts: 102
  • Respect: +52
    • View Profile
Re: Critique my sprinting form
« Reply #142 on: August 15, 2016, 02:23:30 pm »
+1

i'm no sprint expert, but just a few things.

in the standing start, try to pre-load yourself a bit lower instead of having to lower yourself when you decide to start sprinting.. obviously that's not too important unless you were being timed with a standing start, but it's good practice.

your initial strides during acceleration look too quick/choppy, need to focus more on power through the hips and shoulders for at least the first 5 strides.

eventually you will also need more lean in your acceleration phase .. "tall and fall" sprints can help with that.. after basically two strides, your heel is already coming down and striking first. Most of your strides have a pronounced heel-first contact. Are you actively dorsiflexing your ankle by pulling your toes up? This helps lock the ankle on ground contact and gives you more bounce .. plus it helps shorten the trail leg (which yours extends way behind you) .. This helps with turnover, as the ankle is pulled under the butt quicker/more efficiently. If you were locking your ankles properly, I think you'd make some big improvements immediately.. that heel striking indicates to me that you aren't.

once you reach your 'top speed', your elbows are opening too much and wrists seem to be opening up also.. a nice way to keep your wrist "locked but loose" is to slightly curl your 2nd-5th fingers place your thumb on the end of your index finger. Your elbows opening up will definitely slow down your stride frequency.. so need to work on keeping those "L's" and wrist stable, and really drive at the shoulders.

that surface can't be helping though.. just seems slippery/soggy. Imagine things would look slightly different on a hard track/hard surface.

so ya if you don't already know about some of this stuff, look up:
- dorsiflexion and sprinting, for example: http://www.livestrong.com/article/453972-what-does-dorsiflexion-do-when-sprinting/
- tall/fall sprints, and acceleration drills
- how to use your shoulders and how to maintain your elbows at "max velocity"
- how to maintain your wrists

there's probably a ton of good drills you could do to help with those things.. but also, just sprinting itself is important. Just performing more reps & thinking about trying to go faster, using your shoulders & hips more, getting off the ground faster/locking ankles, etc, can still help considerably.

pc!!

thank you!! tried to implement everything you said. not heel striking and using my shoulders better. plus i moved to concrete. does it look better?

<a href="http://www.youtube.com/watch?v=KqJe9XC-vuM" target="_blank">http://www.youtube.com/watch?v=KqJe9XC-vuM</a>

oh and to be clear, i'm trying to improve acceleration for soccer and not track. i've always been slower than average in a game and improving strength to weight ratios has got me to be better than average. now i want to be the fastest.

my goals are pretty much to get a 2x bodyweight squat, <10% body fat and improve game endurance.
« Last Edit: August 15, 2016, 02:28:25 pm by tooslow »

T0ddday

  • Hero Member
  • *****
  • Posts: 1343
  • Respect: +1114
    • View Profile
    • Email
Re: Critique my sprinting form
« Reply #143 on: August 21, 2016, 03:56:06 pm »
+1

i'm no sprint expert, but just a few things.

in the standing start, try to pre-load yourself a bit lower instead of having to lower yourself when you decide to start sprinting.. obviously that's not too important unless you were being timed with a standing start, but it's good practice.

your initial strides during acceleration look too quick/choppy, need to focus more on power through the hips and shoulders for at least the first 5 strides.

eventually you will also need more lean in your acceleration phase .. "tall and fall" sprints can help with that.. after basically two strides, your heel is already coming down and striking first. Most of your strides have a pronounced heel-first contact. Are you actively dorsiflexing your ankle by pulling your toes up? This helps lock the ankle on ground contact and gives you more bounce .. plus it helps shorten the trail leg (which yours extends way behind you) .. This helps with turnover, as the ankle is pulled under the butt quicker/more efficiently. If you were locking your ankles properly, I think you'd make some big improvements immediately.. that heel striking indicates to me that you aren't.

once you reach your 'top speed', your elbows are opening too much and wrists seem to be opening up also.. a nice way to keep your wrist "locked but loose" is to slightly curl your 2nd-5th fingers place your thumb on the end of your index finger. Your elbows opening up will definitely slow down your stride frequency.. so need to work on keeping those "L's" and wrist stable, and really drive at the shoulders.

that surface can't be helping though.. just seems slippery/soggy. Imagine things would look slightly different on a hard track/hard surface.

so ya if you don't already know about some of this stuff, look up:
- dorsiflexion and sprinting, for example: http://www.livestrong.com/article/453972-what-does-dorsiflexion-do-when-sprinting/
- tall/fall sprints, and acceleration drills
- how to use your shoulders and how to maintain your elbows at "max velocity"
- how to maintain your wrists

there's probably a ton of good drills you could do to help with those things.. but also, just sprinting itself is important. Just performing more reps & thinking about trying to go faster, using your shoulders & hips more, getting off the ground faster/locking ankles, etc, can still help considerably.

pc!!

thank you!! tried to implement everything you said. not heel striking and using my shoulders better. plus i moved to concrete. does it look better?

<a href="http://www.youtube.com/watch?v=KqJe9XC-vuM" target="_blank">http://www.youtube.com/watch?v=KqJe9XC-vuM</a>

oh and to be clear, i'm trying to improve acceleration for soccer and not track. i've always been slower than average in a game and improving strength to weight ratios has got me to be better than average. now i want to be the fastest.

my goals are pretty much to get a 2x bodyweight squat, <10% body fat and improve game endurance.

Does it look better?  Honestly.  Yes.  But it doesn't look perfect and the change of variables concrete vs grass, seems uphill, etc.   Most people have REALLY good form running uphill.   Not to berate you but if you want free quality video advice it REALLY helps to post quality video.  I know you only want to work acceleration for soccer... But running is running.  Get a buddy or a tripod and get some real video with your phone in landscape high quality mode...  Get multiple reps of 50yd sprints in on a turf field or track... Get them all on video and get some in slow motion...  Make a quality video... It's easy now with phone technology... The best person to copy is yourself... If you film 5 50yd sprints from a wide angle some will be better than others - the best person I can tell you to copy is yourself on rep 4.   Video is great but it takes a bit of work...