Sprint + Agility Workout

[coolcolj]

Thursday 16th October - Sprints and Agility Drills

The last time I did any sprinting was almost a year ago. All I have been doing since then is weights - squats, deadlifts, pulls, olylifts, jumpsquats, lots of jumping, some upper body stuff, although no benching recently just overhead presses and some rows.

I'm 5'9" , 210lbs some 20lbs heavier when I last did any sprinting. Yes I am overweight, I could lose 20lbs of fat right now
Subjectively I feel faster than I did a year ago. I have no formal sprint training, and I have been sitting on my bum doing nothing for the last 2.5 weeks - a layoff if you will from the gym.

Today I worked up to 3 full accleration sprints and 3 agility runs.
Didn't feel like I lost much despite not doing any sprints whatsoever from almost a year ago. I feel much stronger though.

clips aren't great quality (digicam) and a bit zoomed out, I need a tripod.

Ouch my calves, VMO, erectors and gluteus minor are feeling it. My pecs were surpisingly pumped up after the third sprint...my hamstrings didn't feel much, no pulls

Please right click on each movie and save them before watching or else you may get errors etc


Side +zoomed slo mo
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_SprintForm_side_16Oct2003.mpg

front quarter
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_SprintForm_FrontQuarter_16Oct2003.mpg


Zig Zag 360 agility run
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_Agility_ZigZag360_16Oct2003.mpg

 

[Lord_Suston]

I would be really interested on how the initial speed of your sprints have been affected. That explosive power should have a nice carry over. Good vids

 

[Tagio]

how's this fitting into your liting schedule? replacing a lower body workout or just supplemental?

sweet vids

 

[muscledog95]

your slow...lol

 

[slobberknocker]

Awesome videos.

 

[Zander1983]

Couple of things, was your layoff planned and was the zig zag 360 at full speed?

And when are you going to smash your squat PRs? I'm looking forward to that!

 

[coolcolj]

thanks guys

Looking athe clips, I could use more knee lift and more hip extension, but I look OK, I thought I would look all over the place

I would be really interested on how the initial speed of your sprints have been affected. That explosive power should have a nice carry over. Good vids

Well so far I did notice getting the body moving didn't take as much effort, even though I'm 20lbs up, and max speed is reached in half the time. Although I didn't do 100% stationary starts yesterday.

how's this fitting into your liting schedule? replacing a lower body workout or just supplemental?

sweet vids

Well I'm sprinting to basicly help get me leaner, and it will help my speed and power as well. Conditioning is a nice side benefit. It is basicly supplemental at this stage. I'll see how I go, but I will treat it as another workout, as it does hit the body hard. While I am slightly sore from it, the inetresting thing is that my breathing wasn't all that heavy yesterday - I'm not as out of shape as I thought. Guess the gym work does help

your slow...lol

you know I sorta felt like I was in a car, the rush of air around my face kinda reminded me of being in a car with the window open

Couple of things, was your layoff planned and was the zig zag 360 at full speed?

And when are you going to smash your squat PRs? I'm looking forward to that!

Well my layoff was one week too early and 2+ weeks instead of 1. But I conclude that 1 week layoff is not quiet long enough. 2 weeks is better IMO. I just didn't have enough sleep and was under a lot of stress, so it's better to layoff than risk injury.

That zig-zag run was at about 75%. I find it hard to do these at max speed.

Soon I'll max out, when the body is ready

I'd like to get a 60m and 40 yard dash time, to see where I am and then when I get leaner how much it improves.