Page 13 of 14 FirstFirst ... 3 8 9 10 11 12 13 14 LastLast
Results 121 to 130 of 138

Thread: Training The Master Sprinter 35+

  1. #121

    Re: Training The Master Sprinter 35+

    Quote Originally Posted by RB34 View Post
    8-12yrs old:

    1: A different sport for each season - fall/winter/spring/summer...

    2: Exercise intensity bodyweight up to 10% max. Don't be in a rush to add resistance.

    3: Don't forget these skills at this stage - gymnastics, tumbling, martial arts, bw/mb drills.

    4: Training freq 2-3 times a week, 30-90mins max.


    1: Primary strength training will be bw/mb drills.

    2: Primary jump training: Jump rope, box jumps, jumping up stairs, pogo jumps and other low intensity jumps/jump circuits. This is a great time to get "good feet" (agility ladders, dot drills, different low intensity hopping etc)

    3: Primary speed work: will be there sport or other games and relays. No drills or serious speed work until they are strong enough to get in proper position.

    4: General fitness: Mb core, mb tempo, running tempo, games etc. Tempo runs are kept to around 15-30yds.

    Typical week may look like this:

    M/F:
    Warmup
    Explosive mb and jumps
    Strength training
    Mb tempo
    Cooldown

    Before he can progress to the next level of training:

    1: Mb ball tempo 2-4lbs - 600 throws run 30yds btw each throw for 3 sets
    2: Pass the bw strength circuit 5 trips - 10 exercises.

    Great plan. I basically do the above except I have introduced speed work and don't do any tempo running at the moment. We have progressed from 10y - 50y in speed work and I will probably cap it there for a year or so. Using efe, fef, flys, manipulating rest periods and rep distances to avoid plateaus.

    We intersperse jumps and throws before sets of runs.

    He raced his older friend today and they were step for step to 20. Was pleased with that. Was their idea.

    The session started as:

    Positional drills 8-10x510y. Basically all out in sport moves like shuffle shuffle sprint, crossover and sprint, drop step or back pedal and sprint. Credit to james Smith here.
    Linear sprints: planned 2x30,40,50......................ended up 30,40,50; 2x40 fly; 1x20y race and hold to 50. The full acceleration seems to wreck them at the moment so I moved to flys and tried to instill the fact that relaxation is the key to fast speed. My son has made tremendous technical strides I believe from watching me demonstrate, coaching me during my reps, and watching elites.

    I may ramp up the tempo stuff when basketball gets close. Or I may just let warmups cover the cardio part of basketball and keep rolling with the plan.

  2. #122

    Re: Training The Master Sprinter 35+

    Iíve been able to bump up the volume a little in my own training.

    Speed day:
    10,10,20,30,30
    3x20 (efe)
    2x60 (30m limit)

    Spd end day:
    4x30
    4x60 incomplete recovery (20m limit)

    Next 1-2 weeks Iíll move to:

    Speed
    4x30
    3xfly
    2x60

    Speed end
    2x30
    2x3x60 incomplete recovery

    Low int days are Shadowboxing some heavy bag, maybe some buildups, lots of Gs or mb. Basically an hour of whatever I feel like doing that day.

    Thought I pulled a groin yesterday on the last 60, but it was a cramp. I immediately shut it down. Scared me.

  3. #123
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    4,832

    Re: Training The Master Sprinter 35+

    Quote Originally Posted by lr1400 View Post
    I’ve been able to bump up the volume a little in my own training.

    Speed day:
    10,10,20,30,30
    3x20 (efe)
    2x60 (30m limit)

    Spd end day:
    4x30
    4x60 incomplete recovery (20m limit)

    Next 1-2 weeks I’ll move to:

    Speed
    4x30
    3xfly
    2x60

    Speed end
    2x30
    2x3x60 incomplete recovery

    Low int days are Shadowboxing some heavy bag, maybe some buildups, lots of Gs or mb. Basically an hour of whatever I feel like doing that day.

    Thought I pulled a groin yesterday on the last 60, but it was a cramp. I immediately shut it down. Scared me.
    Any data???

  4. #124

    Re: Training The Master Sprinter 35+

    Quote Originally Posted by RB34 View Post
    Any data???
    I donít. My freelap went down a few years back and I havenít pulled it out.

    Iíll get my son to start timing me or Iíll self time with stop watch.

    Iíve only been doing it for a month or two, so I should have some room to improve.

  5. #125
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    4,832

    Re: Training The Master Sprinter 35+

    Quote Originally Posted by lr1400 View Post
    I don’t. My freelap went down a few years back and I haven’t pulled it out.

    I’ll get my son to start timing me or I’ll self time with stop watch.

    I’ve only been doing it for a month or two, so I should have some room to improve.
    Try JAWKU 40% off with code FAST40 - $120.

  6. #126
    Member Chris6878's Avatar
    Join Date
    Jun 2003
    Location
    South Florida
    Posts
    3,785

    Re: Training The Master Sprinter 35+

    Quote Originally Posted by RB34 View Post
    Try JAWKU 40% off with code FAST40 - $120.
    So they assume Icrap is the only phone on earth? I guess making money is not really their objective
    My cheap freelap watch strap shit the bed.

  7. #127
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    4,832

    Re: Training The Master Sprinter 35+

    Quote Originally Posted by Chris6878 View Post
    So they assume Icrap is the only phone on earth? I guess making money is not really their objective
    My cheap freelap watch strap shit the bed.
    They will soon expand - very similar to how bioforce only was good with apple products.. You can time all your sprints 0-400m with a reaction beep. I can't believe I use to train without timing anything - it's like training blind...

  8. #128
    Member Chris6878's Avatar
    Join Date
    Jun 2003
    Location
    South Florida
    Posts
    3,785

    Re: Training The Master Sprinter 35+

    Quote Originally Posted by RB34 View Post
    They will soon expand - very similar to how bioforce only was good with apple products.. You can time all your sprints 0-400m with a reaction beep. I can't believe I use to train without timing anything - it's like training blind...

    Well they need to hurry da fuck up.

  9. #129
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    4,832

    Re: Training The Master Sprinter 35+

    Quote Originally Posted by Chris6878 View Post
    Well they need to hurry da fuck up.
    Could you buy a old cheap apple phone from ebay and use that with the app?

  10. #130
    Member Chris6878's Avatar
    Join Date
    Jun 2003
    Location
    South Florida
    Posts
    3,785

    Re: Training The Master Sprinter 35+

    Quote Originally Posted by RB34 View Post
    Could you buy a old cheap apple phone from ebay and use that with the app?
    I dont know can you? Does it need a internet connection to work or just dl the app?

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •