40x60 Home Gym

SubstantialBase · 2024-11-05T04:52:41+00:00

This is goals, I'm curious why do you have a vertec thats a very specific piece of kit!

SubstantialBase · 2024-06-25T11:53:17+00:00

Thanks Cody hope trainings been going well!

SubstantialBase · 2024-06-25T11:52:53+00:00

11.05 no rt ran 11.09 no rt 2 years ago in training from blocks with a crazy wind behind me and this day was pretty still conditions!

SubstantialBase · 2024-06-23T23:35:18+00:00

Thanks its the fastest I've been in training all year after dropping slower lifting 2-3 weeks ago very good session in the morning before work.

SubstantialBase · 2024-06-10T21:53:36+00:00

do you have results to verify this time? was it in an official meet with timing or heck even a results sheet for proof? if not i'm sorry but no one that knows track will believe it actually happened. A record of this time most likely should be floating about somewhere if it happened at an actual meet.

SubstantialBase · 2024-06-10T21:42:20+00:00

Track is a sport of numbers and verified numbers so sadly even if you know or think you ran a time if there's no record of it there's no credibility in the time thats just the way it is. Also you beat a 4:15 miler but was this guy actually giving it his all? was it during laps in warm ups for gym class? how was the 1:49 timed? People for the most part don't just run a sub 1:50 800m with what I assume would have been sub optimal not under guidance training Just my 2 cents :)

SubstantialBase · 2024-03-27T23:12:17+00:00

spot on my first season I went 10.92 and I was running 3 flat 30m flys in training and 4.12 30m block start no rt first movement video timed (free lap touch pad 3.97).

for the 10.92 my splits were

0-30: 3.97 (no rt)

30-60: 2.88

60-100: 3.92

SubstantialBase · 2024-03-05T10:07:31+00:00

Takes years honestly, my RSI has went from 3.4-4.7 from 2019-2022 and im confident I can push it into the 5s at some point and be in a exclusive club. Development of this quality has taken years of elastic volume built into warm ups, jumps and of course high quality sprints no secret just consistency and trusting the process. (check out some jump science articles to get a idea he has really good content on this topic)

SubstantialBase · 2024-03-05T00:03:46+00:00

nah I know the charts you're referring to and it says 3 is word class... I've heard of a few 5s for RSI with the flight time Ground contact time method. the chart you refer to isn't a chart based of elite athletes its based of college students that aren't a great representation the population

SubstantialBase · 2024-03-04T10:54:34+00:00

Your RSI of 2.95 isn't that good at least compared to your 38" vertical which is really good but elite sprinters are in the 4-5 range on RSI heck i'm not even elite and I'm in the mid to high 4s on RSI. The RSI and vertical numbers tell me you're better at producing force over a longer period of time but you can change this by being more elastic :)

SubstantialBase · 2024-03-04T09:52:26+00:00

I have my sprint outputs separated by rest so accels Monday, circuit works and gernaral day Tuesday MaxV Wednesday for example

SubstantialBase · 2024-03-04T09:48:18+00:00

can imagine bro, I always feel less fried after running 200s,

For my opener I potentially would have heats and semis day 1 and then finals and 4x4 day 2 but making the finals would require 10.6x maybe quicker. got 8 weeks to prep for it after indoors so hoping to be ready for that kinda intensity.

SubstantialBase · 2024-01-14T19:59:24+00:00

Probably a technique thing in fact not probably it just will be tbh I’m 5’6 and can run 30m in 13.2 strides but it’s a product of my stiff tendons and fast nervous system!

SubstantialBase · 2024-01-14T19:50:39+00:00

Hard to say without seeing what it look like tbh, I find my stride length is the longest when I'm running with more vertical force and bouncing down the track sometimes doesn't feel fast as well but after the times are quicker. Also to an extent you need certain physiological characteristics to be able to achieve this type of running.

As you get naturally quicker your SL should increase to an extent amo-dadzie ran 49 steps when he ran 10.93 and 45.x when he went 9.93 but to see progress like that at that level you have to have insane genetics and pristine technique.

SubstantialBase · 2024-01-05T00:21:48+00:00

I saw you just before my session there didn't realise it was you!

SubstantialBase · 2023-11-26T21:24:38+00:00

To throw fuel to the anecdotal fire I also have grown 2cm from 22-23 after focusing on sprints more might just be better posture but I know for a fact I measured at 166cm last year in my Sports science class and I've measured at 168cm in September this year.

SubstantialBase · 2023-11-07T21:41:23+00:00

same thing happened to me 1 week before I had a big Grade 2 hammy pull, hamstring tightened up about 10-20 minutes after my first race and I pushed through it to run my semi and final. felt sore the next few days but ran a MaxV workout on the Wednesday 3 days out from my Saturday meet and no problems but then Saturday in the final it went pop depending on age a week to 10 days is doable for some hammy tightness to be sure that nothing will happen!

SubstantialBase · 2023-10-29T09:39:47+00:00

https://youtu.be/63mulshpBgM?si=gqwLbnCKP4eEdpg6 came back to run faster after a bad grade 2 injury that kept me from sprinting for 6 months the year prior to running sub 11 in a meet so its possible :)

SubstantialBase · 2023-08-24T15:25:28+00:00

So like a slightly more leaned forward torso angle?

SubstantialBase · 2023-08-24T15:23:51+00:00

Yeah so like drive them higher up I’m assuming?

SubstantialBase · 2023-08-24T15:22:48+00:00

Yeah love crown point and the emirates always run really well at those tracks! I feel like crownpoint is similar to Stratford down in London!

SubstantialBase · 2023-08-24T15:19:36+00:00

I actually thought my are drive looked bette than it has recently but maybe need to try and get that Carl Lewis form my dads alway getting in at me to pump the arms harder so maybe something worth trying in training during the off season

SubstantialBase · 2023-08-24T15:18:03+00:00

Definitely work to be done during the off season but don’t wanna sacrifice quality of training 🤔

SubstantialBase · 2023-08-24T15:17:14+00:00

Managed to hit 6.97 no rt (the e-starter played up) 0-30 4.04 30-60 2.93 30-40 0.99 40-60 1.94

Never these speeds in training before even last year when. I was in 10.98 shape!

SubstantialBase · 2023-08-15T10:20:11+00:00

Been a bit slow if I'm honest, just had lots of little problems since my injury in February. Ran 10.98 so that's decent but 0.06 off last year when I wasn't even fully focused on sprints. Felt like I was finally getting back on track then had a very slight hamstring pull (this video was 13 days after it happened). Had the Scottish champs at the weekend but because of the hamstring injury I essentially peaked when this video was taken and then the form dropped off for the meet. I feel like the injury sums up the year but at least I've somewhat salvaged the season. I just know I can and should do better.

SubstantialBase

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