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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
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A
Anthrax Invasion
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coolcolj said:your muscling it, that's why your cramping - need to go fast but relaxed, muscles need to relax faster between each contraction, so there is a lag in the signal firing -
just like sprinting
ie if you try too hard, you will tighten up.
having strong tibs are good, train it
Tried it again, you're right. Still, I'd like to do it quicker.
Why are strong tibs a good thing? Not that a weak muscle is ever good, but any reason in particular?
A
Anthrax Invasion
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coolcolj said:
I'm guessing higher repped toe raises with bands or something would work.
coolcolj
New member
you can stand on your heels with toes curled up and held for time
same thing on stairs with feet over the edge and curl up, as long as there is weight on the heel there is resistance. So you can do that on a leg press
that's why when you run and land on your heels the tibs take a ton of force...
and yeah resistance on the toes is the other way, drawing patterns with your toes etc
same thing on stairs with feet over the edge and curl up, as long as there is weight on the heel there is resistance. So you can do that on a leg press
that's why when you run and land on your heels the tibs take a ton of force...
and yeah resistance on the toes is the other way, drawing patterns with your toes etc
A
Anthrax Invasion
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coolcolj said:
Sounds good. Thanks for the help man.
coolcolj
New member
Still a bit sore all over, but mostly in the lower body and hips
weighed 92.1kg 202.6lbs straight out of bed in underwear
card loaded body weight is coming down a bit.
I've been doing eye exercises every morning upon waking and what do you know the eye muscles respond just like all the other other muscles in your body - they get more flexible and stronger
Eyesight has gone dramatically sharper! They have been getting lazy and weak from sitting in front of the computer I guess. I basically move my head up and up, side to side and left/right while focusing on an object. Then move my eyes up/down, left/right diagonals each direction, and then in circles at the extreme ROM to stretch em. Started at 3 reps each, then now up to 5.
Then shut em and massage around the eye.
weighed 92.1kg 202.6lbs straight out of bed in underwear
card loaded body weight is coming down a bit.
I've been doing eye exercises every morning upon waking and what do you know the eye muscles respond just like all the other other muscles in your body - they get more flexible and stronger
Eyesight has gone dramatically sharper! They have been getting lazy and weak from sitting in front of the computer I guess. I basically move my head up and up, side to side and left/right while focusing on an object. Then move my eyes up/down, left/right diagonals each direction, and then in circles at the extreme ROM to stretch em. Started at 3 reps each, then now up to 5.
Then shut em and massage around the eye.
Shades McCool
New member
I was going to ask a question but I almost couldn't after reading the eye work paragraph.
What is your forty time?
What is your forty time?
coolcolj
New member
Shades McCool said:
no idea
Not that fast I suspect, especially when you consider I run on grass which is way slower than running on track. And my start technique isn't that good, but on the field from a standing and rolling starts and broken play I can blaze
and acclerate hard
I've only run 30m. Current best is 3.84secs hand timed. Add 0.3 sec for electronic time. 40 yards is like 36.5 metres
coolcolj
New member
Thursday 8th June - Cycle 3 Get Lean+Maintain Strength - Week 6 DELOAD - Day 2 Tempo Sprints/Energy Work - Microcycle 8
Pretty good session. I surprised myself, since I didn't really feel all that good during the warmups, felt heavy and achey, but the tempo runs were like butter.
Back in the gym later today to do my light upper body workout.
Workout Rating - 8/10
Workout time - 40 mins
Warmup
warmup - 20sec ISO holds - quarter squat x 2, on toes x 2, on heels (toes pulled up) x 2, hip back wide stance squat at parallel, on side of feet (for ankles), narrow fullsquat at bottom on toes.
dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops in place in bare feet at home. Massaged foot arch.
Slow Jog - 50m x 5 - 1 mins rest, getting faster each run
Run complex increasing in speed each run to 50% speed - 1 mins rest
3 sets - trying to stay as smooth, relaxed and fluid as possible
25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m, then 4 x 360 pivots
2 x 56m accleration runs to 70% speed - 1mins rest
then rest 3mins
Tempo Runs + Energy Work - 20mins worth
100 metres @ 60-70% speed - from a rocking standing start
rest = walk back to start - 1min 30 to 40secs
10 runs - all around 19-21 secs
These felt awesome today. I think I maybe finally getting it. Tempo runs seem to be more than just running slow at 60-70%. When you get it right it feels effortless, like you gliding across the ground skipping from each step, and it looks a certain way.
Everything clicked today, started from a rocking standing start ala long jumpers, and then acclerated effortlessly and smoothly with head down, into the upright position, shoulders relaxed, with arms locked at 90 degrees and driven down hard like pistons. Using my arms to start the whole stride motion, this is something I wasn't doing when I was running flat out in the 5 weeks. Hips high and under me and feet skipping and bounding along like a deer.
I was even able to emulate that Justin Gatlin power strut
http://folk.uio.no/perel/RbKm100.MPG
Well it felt like it, gonna have to video em next time to see what I look like
Was gonna call it a day after the 6th run, but I kept going, and got a bit of a "high" towards the end. 20mins worth altogther, perfect, should get me into a bit of a caloric deficit. Fitness has come a long way!
Last 5-10m of the later runs started to get a bit ragged though, that's when I started to power strut more
Left lower leg was achey like my peroneus or tib was tightening up when walking back on each run, but I didn't notice in the runs. Shins and feet were ok too, just a very mild ache towards the end to tell you they're working hard and it's time to knock it off. Felt my abs work hard too.
Pretty good session. I surprised myself, since I didn't really feel all that good during the warmups, felt heavy and achey, but the tempo runs were like butter.
Back in the gym later today to do my light upper body workout.
Workout Rating - 8/10
Workout time - 40 mins
Warmup
warmup - 20sec ISO holds - quarter squat x 2, on toes x 2, on heels (toes pulled up) x 2, hip back wide stance squat at parallel, on side of feet (for ankles), narrow fullsquat at bottom on toes.
dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops in place in bare feet at home. Massaged foot arch.
Slow Jog - 50m x 5 - 1 mins rest, getting faster each run
Run complex increasing in speed each run to 50% speed - 1 mins rest
3 sets - trying to stay as smooth, relaxed and fluid as possible
25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m, then 4 x 360 pivots
2 x 56m accleration runs to 70% speed - 1mins rest
then rest 3mins
Tempo Runs + Energy Work - 20mins worth
100 metres @ 60-70% speed - from a rocking standing start
rest = walk back to start - 1min 30 to 40secs
10 runs - all around 19-21 secs
These felt awesome today. I think I maybe finally getting it. Tempo runs seem to be more than just running slow at 60-70%. When you get it right it feels effortless, like you gliding across the ground skipping from each step, and it looks a certain way.
Everything clicked today, started from a rocking standing start ala long jumpers, and then acclerated effortlessly and smoothly with head down, into the upright position, shoulders relaxed, with arms locked at 90 degrees and driven down hard like pistons. Using my arms to start the whole stride motion, this is something I wasn't doing when I was running flat out in the 5 weeks. Hips high and under me and feet skipping and bounding along like a deer.
I was even able to emulate that Justin Gatlin power strut
http://folk.uio.no/perel/RbKm100.MPG
Well it felt like it, gonna have to video em next time to see what I look like
Was gonna call it a day after the 6th run, but I kept going, and got a bit of a "high" towards the end. 20mins worth altogther, perfect, should get me into a bit of a caloric deficit. Fitness has come a long way!
Last 5-10m of the later runs started to get a bit ragged though, that's when I started to power strut more
Left lower leg was achey like my peroneus or tib was tightening up when walking back on each run, but I didn't notice in the runs. Shins and feet were ok too, just a very mild ache towards the end to tell you they're working hard and it's time to knock it off. Felt my abs work hard too.
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