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  1. Thread: 400m testing

    by Sprint94
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    17,904

    Re: 400m testing

    Ok thanks I'll try 2x200on 60 seconds and make the necessary adjustments. I think when I ran my split runs faster than my actual times it was earlier in the year around January, maybe due to a lack...
  2. Thread: 400m testing

    by Sprint94
    Replies
    12
    Views
    17,904

    Re: 400m testing

    You're right a 400m time trial would be the most accurate but just wanted to try something new that was also predictive, I train by myself most of the time so don't have the enjoyment of racing...
  3. Thread: 400m testing

    by Sprint94
    Replies
    12
    Views
    17,904

    Re: 400m testing

    Thanks rainy but I was hoping for workouts that didn't involve maximal testing. For example I have read previously in a bud winter book that 200x3 with a jog back recovery at 25, 24, 23 was...
  4. Thread: 400m testing

    by Sprint94
    Replies
    12
    Views
    17,904

    400m testing

    I can't ever get myself pumped up to do a full blast 400m in training when I'm testing, I usually need to be in a race setting to do my best. I was wondering if anyone from their experience had...
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    Re: Slow twitch to fast twitch switching?

    I'd usually have 4 types of workouts for the pre season. 1) Speed work from 60-120 at around 90-95% with short hill accels at the start. 2) work at 400m pace so about 85/90% with varying distances...
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    Slow twitch to fast twitch switching?

    I've been reading the lactic acid tolerance training ebook and it's very good so far! I have one question however. One of the claims in it were that 'undetermined' tissue and fast twitch fibres would...
  7. Thread: Hill Sleds

    by Sprint94
    Replies
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    13,028

    Hill Sleds

    I was wondering what everyone thought about doing sled sprints on hills, I was thinking of maybe trying this in my GPP in the next few months. Is there any benefits to doing this? Or would I be...
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    Re: Returning to athletics

    GPP WEEK 1 (last week)

    Tuesdays- 12x20m on grass at 90%
    Light workout to ease me in to things, went well felt some twinging in my left hamstring but overall went well.

    Wednesday- upper...
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    Re: Increasing Training Frequency

    Thanks for the link I suppose I could use a strength endurance day as a bridge to 2 HI days. I've just got back into athletics after a few years break I used run around 4 times a week when I was 16...
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    Increasing Training Frequency

    I was wondering what everyone's thought were on how quickly you could increase training frequency and prevent overtraining. I am specifically referring to running sessions leaving all other factors...
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    Re: Returning to athletics

    Did 30x 9 on thursday followed by 32 jumps for plyos; squat jumps (2x8) and ankle jumps(2x8). Best I've felt accelerating but felt a slights pain in my groin on the left side when cooling down going...
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    Re: Returning to athletics

    Feel pleased with how things are going fitness has improved a lot, my speed is coming along as well but a bit slower i've only done 6 accel type workouts. Goal is to keep going till I work up to...
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    Re: Returning to athletics

    On Monday I did 6x200 at 80% on 2mins rest didn't really feel any bounce in my strides felt pretty slow, probably because I did weights the day before and my legs might have been a bit tight. Still a...
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    Re: Returning to athletics

    Pretty good work out today got out low with a good drive nearly every rep did 20x11 missed the last rep because my form was falling apart towards the end. Finished off by adding some plyos ankle...
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    Re: Returning to athletics

    Dropped tempo back to 5x200 felt pretty easy compared to last time I did this workout can see the improvement in fitness, will go back to normal next week taking it easy on my hamstring this week.
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    Re: Returning to athletics

    5x60 on Saturday couple days ago on the track in spikes, moving from grass. This took more out of me than expected, felt flat towards the end and picked up a very slight niggle. Rested 4 days and...
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    Re: Returning to athletics

    3x(80,120,150) at 80% with walkback after 80, 75 sec after 120 and 90sec after the 150 for rest. Felt I ran pretty well, good form happy with how I maintained it. First session where I wore spikes on...
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    Re: Returning to athletics

    6x50 on grass yesterday runs were pretty solid technically but still not accelerating that well but this is only my second speed workout.

    weights
    squats- 3x10x80kg
    glute bridge-...
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    Re: Returning to athletics

    6x200 today with 1 min rest on grass at around 60-70% intensity. Didn't feel I ran too well slowing down a lot the last 2 reps, it's something that will get easier as I get stronger at tempo work...
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    Re: Returning to athletics

    Did 80,120,150,80,120,150 with 90 sec rest in between at 80%. Went pretty well, held form well and wasn't too out of breath as I would've been a couple week ago.
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    Re: Returning to athletics

    6x40 on grass in spikes. Felt pretty good. Did core stability work afterwards.
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    Re: Returning to athletics

    5x200 at 70% 90sec rest wanted to do 6 but form was breaking down a lot on the 5th rep. Something to build on. Doing some prehab exercises for hips, hamstring and quads, also core stability work.
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    Re: Returning to athletics

    80, 120, 150, 150 with 90 sec rest in between at about 80% ended up being maybe slightly above that. Weight has gone down from 79kg to 76kg probably mostly water weight would say i'm about 15% body...
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    Re: Returning to athletics

    did a circuit probably more HIIT 8x(deadlift, rows, hang cleans, front squat, shoulder press) one after each other for 5 sets 30sec rest with 30kg put more weight on next week. Also used foam roller...
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    Returning to athletics

    Decided to start a journal in order to keep me motivated and also as a way to log my progress (more or less always on the computer so i'm more likely to do it here than in a diary). Last time I ran...
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