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Thread: 2nd Year College Short Sprinter Journal

  1. #21
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    Re: 2nd Year College Short Sprinter Journal

    6.9.12

    javelin work
    lj work
    full warm-up
    a couple stairs/hill runs
    a couple build ups on grass

    7x8 bench@155 (too heavy, last two sets at 135), 3' rest
    3x10:
    -lat pull-down
    -db shoulder press
    -db biceps curl
    -side shoulder raise
    -db bentover pull
    cool-down (shoulder mobility, rotator cuff)
    stretch (upper, hips)

    note:
    -jav throwing i much better when I don't put too much arm into it, once I try to throw it hard, everything goes haywire. I think my best bet with it would be to get some good run up speed and to continue working on improving my core snap, and just having my arm whip through, as opposed to trying to "throw" it
    -surprised that my benching hasn't skyrocketed like my leg lifts have. definitely starting to add a little upperbody bulk though, my arms aren't looking super thin anymore and my back is starting to fill out a bit

  2. #22
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    Re: 2nd Year College Short Sprinter Journal

    6.10.12

    full warm-up
    lj work
    javelin work
    3 pt starts
    hill/stair runs
    a couple build ups on grass

    light warm-up
    7x8 each human flag (quick hold), 3' rest
    3x10:
    -each cable twist
    -weight bosu ball crunch
    -each side bend
    -ab rollout
    -weighted prone cobra
    cool down (core)
    stretch (core)

    notes:
    -hipheight looked low on run ups in lj's. also, gotta work on my landing and in the air I end up in like a cannon ball instead of having my body extended
    -in jav, throws were, again, much better while relaxed. I have some video, and its because I release the jav with my arm at more vertical an angle, so the flight is much striaghter. i'm also slowing down a ton in my crossovers, and am practically just running forward with my shoulders twisted instead of crossing over. everything i'm doing wrong is pretty obvious fixes, but it might be a lot to put on my plate with only a couple days more practice til baystates
    -in the starts, my last one looks pretty solid. i just really need to make sure my leg ends up parallel to the ground while my plant leg is hitting triple extension, or my heel recovery kicks up and I end up cycling instead of pushing. I think part of the cycling problem is arising from my hip height being to high while exiting my starting stance. I will try running with lower hip height at the start next time I'm running to see if that can fix up some of the angle problems I'm having. I think my leg will naturally stay more bent if I'm lower to the ground, and more bend will make the pushing motion necessary and natural. my hip height does tend to be lower on my better starts, so possibly that's the key

  3. #23
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    Re: 2nd Year College Short Sprinter Journal

    6.11.12

    full warm-up
    3 pt starts
    7x3 clean@185,195,205 (too heavy)
    7x5 power squat@275,315(too heavy)
    3x10:
    -weighted hyper
    -calf raise
    -hammy curl
    cool down

    stretch

    notes:
    -i got it. finally I'm able to accelerate without thinking and my stride rate is high without thinking about it. keeping my com lower was all i needed to do. with just trying to go faster, I was hitting pretty close to triple ext, knee height got to a minimum to perpendicular to my body, no overstriding occurred, stride rate was high, stride length not bad and I could do it mindlessly and it led to a god transition position. mechanics are finally all set, i don't think I need to tinker with anything anymore, just maybe tweaks here and there if coaches tell me, but I finally feel comofrtable at all stages in the race
    -went too heavy on the primary lifts today. I think the running faster than I normally do took a toll on me, and I also went up a lot in weights just because I was getting excited about putting up solid numbers again (over 200 and over 300). I'll make sure not to do that next lower day

  4. #24
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    Re: 2nd Year College Short Sprinter Journal

    6.12.2012

    javelin approach work
    3 pt starts
    lj approach work
    functional warm-up
    7x5 bench@165 (too light), 3' rest
    3x8:
    -lat pull down
    -db shoulder press
    -db biceps curl
    -side shoulder raise
    -db bentover pull
    cool down
    stretch

    notes:
    -found my cue today. "pop" to exit my stance or blocks and this puts me in a triple extension stance, the "scramble" to get me to accelerate
    -went lighter rather than heavier in the bench because I didn't want to risk two days in a row of overdoing the weight and not hitting the reps. reps were still a bit of work, but wasn't struggling by the last rep, arms still felt fresh when testing some push-ups

  5. #25
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    Re: 2nd Year College Short Sprinter Journal

    6.14.2012

    jav apporahc work
    lj "flat-flat" work
    3 pt starts/a couple flys
    lj approach work
    warm-up
    7x5 each human flag (short hold), 3' rest
    3x8:
    -each cable twist
    -bosu ball weighted crunch
    -each side bend
    -ab rollout
    -weighted prone cobra
    cool down
    stretch

    notes:
    -watched a race of donovan bailey breaking the wr, and I noticed that the elastic response his hip flexor had while launching his knee up was ridiculous. I then thought about the natural anterior tilt I tend to have, and maybe that's why I'm having so much back side at the start and why if I don't force em up my knees dont go up. my coach also makes this reference to "uncooked spaghetti vs. cooked spaghettit" as if you flick the hard piece on one end it goes shooting across the table whereas the wet spaghetti collapses on itself and barely goes anywhere. by making sure my abs were nice and tight (but nothing else), my hip tilt got to neutral and I wasn't collapsing on each step. knees got up, was getting elastic responses I normally don't, backside mechanics were minimized and I could do it without thinking about anything but tight core. I was even getting hip rotation I normally don't
    -concentrating on keeping my hips neutral for exercises now and I will put added emphasis on my hip ROM to a neutral/slightly posterior tilt/keeping my core tight. hip height was huge on the flys
    -noticed two things wrong with my start still. on my second step, my arm flys out practically straight on the back swing. I think keeping it at a bit more of an angle would give me a better elastic response in the shoulder. also, on my second step, heel recovery is still often too high (to pass under my body, but over my knee it actually has to travel downwards). after that it gets to an acceptable point. when my second step is a push parallel to my body angle as opposed to trying to push directly back, it happens less. i think these things might be more idiosyncracies than things terribly hampering my start (especially since I've never turned out a fast time) so I'm not going to steer away from keeping things natural, though maybe some cueing during drills will starighten that stuff out and just being aware of them

  6. #26
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    Re: 2nd Year College Short Sprinter Journal

    6.15.2012

    full warm-up
    jav approach
    lj "flat-flats"
    3 pt starts
    7x3 clean@200, 3' rest
    7x5 power squat@300, 3' rest
    3x8:
    -hyper
    -calf raise
    -hammy curl

    cool down

    stretch

    notes:
    -made sure to keep core tight and hip neutral as compared to my trunk. definitely helped my clean, but getting down to parallel in squats was more difficult. maybe I was just too aggressive with the weight in that exercise

  7. #27
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    Re: 2nd Year College Short Sprinter Journal

    6.16.2012

    jav work
    lj work
    functional warm-up
    some drive phase work
    a fly or 2

    stretch

    notes:
    -broke 145' in the jav today. finally I'm starting to get some distance as I'm finally getting the jav's flight to straighten out

  8. #28
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    Re: 2nd Year College Short Sprinter Journal

    6.17.2012

    jav work
    lj work
    functional warm-up
    3 pt starts
    some drive phase work
    a fly

    stretch

    notes:
    -can consistently get an okay throw with a full run for jav. still definitely using too much arm and not enough core, but now that i've got the arm motion down I thinkl I can just snap my core through and I should add some more distance between getting more comfortable with the crossover steps and using core muscles. I was just extending my arm too far away from my body too early, so I was looping the javs path
    -i'm having a lot of trouble getting good height on my lj jump, which in turn is messing up my landing mechanics because I'm not getting enough air time. I think this might just be a manifestation of the issue I've always had with jumping off one foot. I think I need to really try to jump high and get some power in my takeoff, as It really just looks like a tap of the ground as if its just another running step
    -didn't try to stay low as long, just let it happen and tried to really step down parallel to my body. things are better, though I'm realizing that a lot of the problems I'm fighting I think are stemming from my first tsep being too long. my knee lift in that stride is higher than most elite's and I think its causing me to overstride and step down too much, forcing my body angle up and trying to compensate with a shorter second step. I'll try to recue this first stride and I think it wil reduce heel recovery, becaue my foot striking further back will allow for more of a push, and I think I'll be ina better accel position where my ROM ends up better, I don't end up upright/cycling as fast and the transition to top speed mechanics is mroe natural to make

  9. #29
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    Re: 2nd Year College Short Sprinter Journal

    6.18.12

    3 pt starts
    jav work
    lj penultimate step work

    notes:
    -won't be touching the start anymore, I can see nothing wrong, I feel fast and look fast and my mechanics are finally pretty solid. I reduced my first step by thinking wrist flick instead of hitting super triple ext, stay low longer because my first step is back further so I'm not forced up and heel recovery is low becaus I realized that I can simply think of applying force in the plane parallel to my body and when I do I have a solid core, and my mechanics come out right (stepping back at the start and down at top speed). I even realized I started to get some of that natural hip rotation that appears a bit like side stepping as I'm finally low enough that my body does it to compensate. steps aren't choppy, my knees are ending up without forcing them and all is good... finally, haha
    -steadily improving at jav. flight still hooks a bit (sometimes more than others), and I'm not buckling my front leg, which I think would help me convert some of my forward momentum up and away. also, my crossover steps are a bit slow, so I don't get to take advanatge of the speed advanatge I have on most jav throwers I'd compete against. I will do some 5-step work tomorrow (no actual jav), and a premeet on Wednesday (just a couple fulls) and have a meet on friday so I'll rest until then because I've been throwing a bunch lately. if I do well, I'll continue jav work, and if I can get up to the 170 range before going back to school, I might even be able to work on jav for my team
    -worked on really getting some hegith on my "flat-flat" work for lj. I have decent speed, a decent sbj and a great vert, so I feel like I should at least be breaking 20ft if I can get a good jump. I'll do a little more tomorrow to try and gte some "pop"

  10. #30
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    Re: 2nd Year College Short Sprinter Journal

    6.19.2012

    full warm-up
    jav 5-step work
    lj "flat-flat" work

    7x3 snatch@115, r: 3'
    5x3:
    -full squat@225 r: 3'
    -bench@135
    -human flag (brief hold)
    cool down
    stretch

    notes:
    -build ups felt fantastic in the warm-up. just thought about applying all my force parallel to my body and I felt that sensation of running downhill/gliding while just stepping down. power outs felt pretty solid too, though I did my warm up on grass, so I ahd to be a bit cautious with my exit angle or I would slip. hip height at start is lower
    -feels weird blocking out my front leg in jav, probably a habit from baseball where my front leg was always bent
    -still not great at getting pop while jumping off one leg. luckily I'm just doing this meet for fun and to experience some other events so its not high pressure to perfrom something I'm not any good at, haha
    -i may have only done 5 or 6 sets of snatches, but meant to do 7. I didn't keep track very well. either way, wanted to keep volume fairly low with a new exercise and trying to unload this week

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