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  1. Re: Preparing for a breakout year (Critique gladly welcomed)

    training updates and coaching questions:

    training: March was a crazy month. survived a 22 credit winter term, traveled to Southern California over spring break to regenerate and train hurdles with...
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    performance strategies on meet day

    I coach a decent small school group of sprinter/jumper/hurdle combo athletes and our season here in Western Oregon starts in about 3 weeks.

    We're on the fringe of breaking school records in the...
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    Re: mindset in the blocks

    i have noticed the elbow extension for some time now. Im not sure what to do about it. On the fly I don't think I display that in longer sprints, on that rep i was thinking about stepping up and over...
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    Re: mindset in the blocks

    Thank you for all the replies they have been super helpful. I'm gonna try to be the "sleeping cat" on my starts on friday. in the meantime, I have some videos on a start from last week and a 30m fly....
  5. Re: Preparing for a breakout year (Critique gladly welcomed)

    wanted to get on and share some revelations from testing and training this week and also ask some questions. ill post more details and video of my past cycle this weekend...

    This week is a...
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    mindset in the blocks

    I was coaching my best athlete today through some 20m block starts. He asked me a great question which Ive never learned the sure answer to. I told him I would get on the forum tonight and work...
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    Re: Interview with Angela of Charliefrancis.com

    I really enjoyed this interview. Especially the part about simple verbal cueing. Thank you both for putting that together
  8. Re: questions on race dynamics ebook/start mechanics

    also just to clarify the an ideal breathing pattern in the 100m as explained in the books, does this look right?
    inhale in block
    exhale 0-30m
    inhale 40-50m
    exhale 50-70m
    inhale 70-80m
    exhale...
  9. questions on race dynamics ebook/start mechanics

    I bought the race dynamics ebook as well as CF training system and speed trap over the holiday. I was sucked in reading for hours what awesome material!

    I have some curiosity regarding the start...
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    Re: Bench drop sprint.....wtf

    Stylee,

    as far as ankle stabilizers are concerned I love using SL balance touchdown variations. Great for staying rooted through the ankle and also works the important hip extensors and hamstrings...
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    Re: Bench drop sprint.....wtf

    Honest questions here.

    Why is the bench drop sprint a "bad" exercise? Is it because of the forward lean and loading on the Achilles? Would a better substitute be a heel/mid foot dominated depth...
  12. Re: Preparing for a breakout year (Critique gladly welcomed)

    Thanks for your reply Angela.
    Are you referring to the arms in the 60m, jumps or both? I definitely notice the excess swinging in the drive phase and transition of all the videos. I'm trying to...
  13. Re: Preparing for a breakout year (Critique gladly welcomed)

    Week of Dec7th- 13th

    Monday- Long warmup, maximum velocity 5x50m. explosive lower body weight room and plyos portion. Had a severe lumbar sprain on a failed box squat, immediately went into some...
  14. Re: Preparing for a breakout year (Critique gladly welcomed)

    2015 INDOOR DEBUT- Heptathlon SUMMARY 12/5-6,
    HUB CITY INDOOR PREVIEW, Centralia, Washington

    Early Morning departure with plenty of stops along the 3 hour drive north to the Facility. We...
  15. Re: Preparing for a breakout year (Critique gladly welcomed)

    Here's an update since thanksgiving:

    Thursday THANKSGIVING 11/27/15-
    1.5 hour tackle Football game
    Rest


    Friday-
    MMA/boxing workout
    Rest
  16. Re: Preparing for a breakout year (Critique gladly welcomed)

    Saturday- Off

    Sunday- 15 minutes elliptical. light stretch

    Monday- testing. Cloudy and 40 degrees outside
    SLJ 2.85
    OHB 17.10
    FLY 30M 3.26
    Standing 150m 17.66
    Indoor Pole vault...
  17. Re: Preparing for a breakout year (Critique gladly welcomed)

    Tuesday- LO
    Took the day Off to catch up on sleep and prep a ton of healthy food

    Wednesday- HI
    warmup
    Hurdle drills
    2x start over 2 hurdle
    2x start over 3 hurdle
    Shot put- 5 stands
    8...
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    Re: need help with hurdle issues

    I think fall training thus far has been successful. I've been doing lots of drills and running over 2-5 hurdles in my reps, 1-2 sessions per week since september and Im starting to regain my hurdle...
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    Re: Technical advice for a young hurdler?

    I'm looking forward to seeing your indoor race film, keep working hard man!
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    Re: Coaching development

    I bought the book. It's amazing I cant put it down, and have already started to loosen up. The myo-fascial stretches are a game changer! my cooldowns will never be the same
  21. Re: Preparing for a breakout year (Critique gladly welcomed)

    Sunday-
    LO- tempo
    10 minute elliptical warmup
    21 minutes of elliptical intervals 1 min 20on/40off. 2 miles total
    Eldoa stretching

    Monday- 11/16/15- HI
    WARMUP
    pole vault drills short...
  22. Re: Preparing for a breakout year (Critique gladly welcomed)

    Wednesday 11/11/15
    Warmup
    Hurdle drills
    4x starts over 2h
    Shot- 8 stands, 6 glides
    Pole vault- 12 jumps 5lefts

    Thursday- 11/12/15
    Lo- 30 minute spin bike circuit
    With Kettlebell swings,...
  23. Re: Preparing for a breakout year (Critique gladly welcomed)

    Monday 11/9/15- HI
    warmup
    Lj drills, 5x 10 stride LJs
    WEIGHTS
    6x4 power cleans @165
    66 incline db bench @55
    615m acceleration Into 10 LR bounds
    14 3x3 box squats @225,315
    3x10 med ball...
  24. Re: Preparing for a breakout year (Critique gladly welcomed)

    11/7/15
    Came down with a nasty cold. Lots of tea and rest today
  25. Re: Preparing for a breakout year (Critique gladly welcomed)

    11/6/15
    Warmup
    Hurdle drills- 1 step 3 step, ;39,42alt
    12h start over 39
    2x2h start over 42
    1x3h 42 2x4h 42
    6x 10 step LJ-20 feet
    630m flys

    Weights-power
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