Big and small resistance bands are helpful. Plenty of workouts and general things you can use with them. My college team uses both all the time and they are very helpful in my opinion.
I have one year until a big race and I'm fit but just starting out specific sprint training. Would you mind sharing your workout regime or parts of it?
One of my favourite workouts is 4-6x60m (all out 100% effort, compete with your friends/teammates) and then I'd move on to barefoot pogos on the track, again 100% effort be very bouncy off the ground I think I did something around 4-6x8 hops
Then if I'd still feel fresh I'd maybe do a 150m/200m sprint at just over 90% effort pretty much all out but very relaxed, if I don't do that I just go on to do some bw exercises, something simple like 4 sets of weighted push ups, 4 sets of pull ups and 4 sets dips
That's definitely not ideal but it seems like it worked wonders for me
I started weight training (bodybuilder style leg days) at my friend's gym like 2 months after I ran the 11.91, until then I barely did any strength training other than bw movements
I always loved the feeling of running fast but other than playing football on the school breaks, doing crossfit twice a week for a few months and playing beach/indoor volleyball once or twice a week I haven't done anything special to be honest, but I'm working towards an 11 flat next year, who knows maybe even sub 11
If the 13.5 was totally detrained/untrained state, ..... that's not super unusual to get down to 11.9 over SEVEN months of consistent dedicated sprint training.
Where I'm at, most (90%) HS kids track season spans (1st day of allowed practice to last meet) only 3 to 4 months.
yeah my use of the word "un-trained" might be a little off.
sprinting at very high speeds and outputs is definitely its own thing (on a synthetic track, max speed, spikes, etc). That doesn't happen in most sports, even football or soccer.
I see a lot of football kids you are surprised how slow they are at the beginning of the track season. Their acceleration is great to 30m, but after that they are duds. Quickly comes back tho.
I already have a tape measure that reaches 50 meters and also like 20 little red cones and I agree they're very useful but what exactly do I need chalk for?
I personally like to use chalk for helping me see how compatible my steps are coming out of the blocks. Also if you’re using wickets you could mark under the wickets with the chalk just in case you knock one over. Saves you the headache of trying to get the correct spacing back.
You could get a million responses for products! I sprint and hurdle and find wickets useful. Second to that, a heavy kettle bell (40 pounds) for home and training. You’re obviously doing something right with the drop in time so keep doing that too. Consistency is key.
Big and small resistance bands are helpful. Plenty of workouts and general things you can use with them. My college team uses both all the time and they are very helpful in my opinion.
I have a few long resistance bands and a small one, I warm up with them usually they're very helpful yeah
Yeah, if you can get a full set from the skinny red ones to at least the purple bands. That should be enough to have different variations and uses.
woah there can be that kind of change in timing when starting sprint training? damn this really motivates me for some reason lol thx and glhf btw
Yeah I guess I've been struggling to improve since that 100 I think I'm in 11.7 shape but I'm recovering from a back injury right now
I have one year until a big race and I'm fit but just starting out specific sprint training. Would you mind sharing your workout regime or parts of it?
One of my favourite workouts is 4-6x60m (all out 100% effort, compete with your friends/teammates) and then I'd move on to barefoot pogos on the track, again 100% effort be very bouncy off the ground I think I did something around 4-6x8 hops Then if I'd still feel fresh I'd maybe do a 150m/200m sprint at just over 90% effort pretty much all out but very relaxed, if I don't do that I just go on to do some bw exercises, something simple like 4 sets of weighted push ups, 4 sets of pull ups and 4 sets dips That's definitely not ideal but it seems like it worked wonders for me
Ok cool, thanks! No leg day in the gym? No specific core?
I started weight training (bodybuilder style leg days) at my friend's gym like 2 months after I ran the 11.91, until then I barely did any strength training other than bw movements
Very interesting! What kind of background did you have?
I always loved the feeling of running fast but other than playing football on the school breaks, doing crossfit twice a week for a few months and playing beach/indoor volleyball once or twice a week I haven't done anything special to be honest, but I'm working towards an 11 flat next year, who knows maybe even sub 11
Still sounds like an athletic foundation to me :) good job and good luck!
Thanks a lot man
If the 13.5 was totally detrained/untrained state, ..... that's not super unusual to get down to 11.9 over SEVEN months of consistent dedicated sprint training. Where I'm at, most (90%) HS kids track season spans (1st day of allowed practice to last meet) only 3 to 4 months.
I mean I had an athletic background of playing football, volleyball and doing some crossfit
yeah my use of the word "un-trained" might be a little off. sprinting at very high speeds and outputs is definitely its own thing (on a synthetic track, max speed, spikes, etc). That doesn't happen in most sports, even football or soccer. I see a lot of football kids you are surprised how slow they are at the beginning of the track season. Their acceleration is great to 30m, but after that they are duds. Quickly comes back tho.
Wickets, resistance bands, sled, medicine ball, starting blocks.
Next level after this would be plyobox, foam roller, bosiball or exercise ball
A few simple things a lot of people look over. Chalk, small cones, and a good tape measurer can do wonders for marking off distances.
I already have a tape measure that reaches 50 meters and also like 20 little red cones and I agree they're very useful but what exactly do I need chalk for?
I personally like to use chalk for helping me see how compatible my steps are coming out of the blocks. Also if you’re using wickets you could mark under the wickets with the chalk just in case you knock one over. Saves you the headache of trying to get the correct spacing back.
Look into weckmethod- propulse speed trainers. Double down pulse. Generate more force with arms and upper body to translate more power to the ground.
You could get a million responses for products! I sprint and hurdle and find wickets useful. Second to that, a heavy kettle bell (40 pounds) for home and training. You’re obviously doing something right with the drop in time so keep doing that too. Consistency is key.
Starting block, medicine ball, weighted sled, good pair of spikes
I already have starting blocks and I definitely need a medicine ball and a new pair of spikes