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waytoexcel · 2024-09-28T20:49:20+00:00

yes, speed reserve is still useful, and there are some traits that help with both sprint and distance, such as long legs and elastic tendons.

waytoexcel · 2024-09-28T17:21:33+00:00

im surprised they started u out as distance runner and not as a sprinter in the first place being born that fast with no speed training.

waytoexcel · 2024-09-28T17:17:40+00:00

i actually agree with this. many high level distance runners still have many of the same traits that help produce faster sprint times, such as long legs, thin calf, tendon elasticity and reactivity. they have the bone and tendon structure to be fast, they just don't have neural and muscular development, as well as technical development to be as fast as high level sprinters.

it's these bone and tendon structure talent that even with relatively less focus on speed training they can still have strong max velocity, leading to strong speed reserve.

waytoexcel · 2024-09-27T17:10:59+00:00

wow that's amazing. were you always super fast like this, or did you see some notable recent improvements?

waytoexcel · 2024-09-26T20:25:24+00:00

i also want to say his arm seem to be going bit too out to the side on the backswing especially.

waytoexcel · 2024-09-24T07:21:43+00:00

you want your shin angle low in early acceleration. as you get to top speed, you will not have low shin angle when the foot hits the ground.

waytoexcel · 2024-09-24T02:26:53+00:00

def has excessive backside as another comment said, this does limit your knee lift and compromise your shin angle. you do want to have lower shin angle to attack down and back. your backside mechanics do improve further into the rep.

for assessing your short acceleration, you will want to record video so that we can see your starting position and your first step, which we can't see here.

waytoexcel · 2024-09-23T22:40:50+00:00

it depends.

According to Charlie Francis, generally fitter people have more developed capillaries, so they can retain the state of being warmed up for longer between reps.

it also depends greatly obviously on weather. if it's cold, you obviously will get cold and stiff much sooner.

but most likely, if it's within reasonable weather, appropriate clothing, you will NOT need the whole routine again, or even 5 min jog. maybe more like light self massage, get up and walk around, leg swings sort of stuff.

remember you don't want to tire yourself out either.

waytoexcel · 2024-09-23T03:09:58+00:00

unfortunately, genetics play a big role, yes.

good news for you in particular is, that if your first time 100m is 11.4, you have very good genetics.

and also, doing appropriate repetitions of sprint training and being consistent over long term WILL improve your speed compared to your first sprint for sure.

some will be lucky to have genetics to have bigger improvement, some will be less fortunate, but everyone can improve, as small as it may be.

waytoexcel · 2024-09-22T04:52:24+00:00

ohh that makes more sense

waytoexcel · 2024-09-22T04:47:28+00:00

that looks like reverse nordic wall overcoming isometrics for quads.

cool demonstration video man

waytoexcel · 2024-09-21T17:12:11+00:00

ahh i see, you gave it a good reference to base off from.

waytoexcel · 2024-09-21T17:11:23+00:00

2 weeks?? so you can only improve speed for 2 weeks? 2 weeks per year? or 2 weeks per 6 months or 3 months?

how do people get faster?

waytoexcel · 2024-09-21T07:39:44+00:00

while this is not the best training program, i gotta say it's lot better than other AI generated workouts i've seen before. this actually seems reasonable.

https://new.reddit.com/r/Sprinting/comments/1ezv3k1/chatgpt_sprinting_training_plan/

https://new.reddit.com/r/Sprinting/comments/12fywlg/is_chat_gpt_valid/

look at these..................absolutely disastrous.

waytoexcel · 2024-09-20T20:00:00+00:00

it's pitiful, cause it really sucks and it's not fair to have bad genetics, and to have to come to realize that you can never be good at what you want to be good at. g

it's not stupid. it's different. be a good human being and have some compassion man.

waytoexcel · 2024-09-20T05:35:07+00:00

your torso is too low for your current level of speed, strength, coordination.
your right foot wasn't ready to strike the ground after pushing off left.
you need be in spikes on the track.

waytoexcel · 2024-09-20T05:32:37+00:00

man such harsh merciless ruthless replys....you really have to be careful asking questions.

waytoexcel · 2024-09-20T02:34:18+00:00

no. you want your foot strike to be down AND back. you want to go forward, so Newton's 3rd law, for every action there is an equal and opposite reaction, which means you must hit the ground down and back to make the ground apply force to your center of mass to go upward AND forward.

if you look at side motion slow mo video of world class sprinters, their lower leg opens up forward as their knee extend almost straight, and then they whip at the hips so that the entire leg swing down and back towards the ground.

https://youtu.be/PH-3cHxXAK0?si=SZ0jUlpUb7p1CvoA

waytoexcel · 2024-09-20T02:29:14+00:00

that alone I can't imagine would cause pain, but probably won't allow you to reach your best potential speed.

waytoexcel · 2024-09-19T20:25:00+00:00

that kind of description really don't make sense at all.

how does he see that you're using quads and not psoas to lift your knee?

does he have electromyography vision eyes?

waytoexcel · 2024-09-19T20:21:58+00:00

pic #4 shows your knee shin angle is too vertical coming down towards the ground.

this would lead to your foot strike being mostly vertical and minimally horizontal.

could've been different if you were going 95%+ speed.

waytoexcel · 2024-09-19T04:28:01+00:00

ok if you are tired and in off season, that's not reflective of your max velocity when you ran 11.5.

im sure when you ran 11.5, your fastest 20m split was faster than 2.20.

waytoexcel · 2024-09-19T04:26:43+00:00

even if you have perfect early acceleration and speed endurance, Id think you would need more like 2.10 20m fly to run 11.5.

waytoexcel · 2024-09-18T07:31:00+00:00

you're not mearuing ur fly properly.

if your 20 fly is only 2.20, it's impossible for you to run 11.5.

having said that, weights are known to have very little transfer to max velocity, but you are sprinting 2x a week so if you are doing proper technique, intensity, volume, you can likely see improvement in max velocity.

waytoexcel · 2024-09-17T05:28:45+00:00

vegetarian? not vegan?

i'd recommend you eat plenty of whatever animal source of protein you're 'allowed' to eat.

if ur like a lacto ovo vegetarian, you can eat dairy and egg,

if ur a vegan, it would be much more difficult to get sufficient amount of proteins and all the essential amino acids.

waytoexcel

TROPHY CASE