18yo sprinter - let's go sub 10.60.

mr_traps · 06-13-2009, 08:54 AM

Going to try keep this log going as I've realised that there is a fair bit of sprinting interest among bb.com members. Feel free to ask for help / give advice.

All times are electronic.

Random piece of knowledge - an accurate hand time appears 0.24 seconds faster than it should be. i.e. if you run 11.0 hand timed, that translates to approx 11.24 electronic.

Current 100m - 10.76
Goal 100m time - sub 10.60 (world juniors qualifier)

Current 200m - 22.03 (terrible, I know)
Goal 200m ~ 21.50

Best 4x100m relay time - 40.84

General outline of training:
- 3x sprint sessions per week
- 1x core/plyometrics session per week
- 2x weights sessions per week
- Will post more tomorrow, it's late and I'm tired...

General outline of diet:
- Not as strict as you would think...
- Moderate carbs (oats, potato, bread, pasta)
- Moderate/high protein (meeeeat, whey, various vege's)
- Moderate fats (peanut butter, olive oil)

Dom! · 06-13-2009, 10:54 AM

Hey, I'm definitely going to subscribe to this one!
Not trying to kiss your arse but you're probably the BB.com member I respect most (since I'm a sprinter too).
Good luck with your goal!

GLHF · 06-13-2009, 10:58 AM

OP are u running in college? These are some good times......

thepulse999 · 06-13-2009, 02:08 PM

rahhh great 100 time but your 200 is shabby lol u got bad endurance or running the bend or sumthin?

mr_traps · 06-13-2009, 06:21 PM

Quote:

Originally Posted by Dom!

Hey, I'm definitely going to subscribe to this one!
Not trying to kiss your arse but you're probably the BB.com member I respect most (since I'm a sprinter too).
Good luck with your goal!

Thanks mate. I'll try to give as much detail as possible to help people like you improve

That's a very impressive 60m time you've got there for your age...

Quote:

Originally Posted by GLHF

OP are u running in college? These are some good times......

Nope, it's a lot different here in Australia. My uni gives out like 2 or 3 athletics scholarships each year, and since this is my first year it was nearly impossible for me to get one. My uni's athletics team is **** too, I run for a different uni haha...

Quote:

Originally Posted by thepulse999

rahhh great 100 time but your 200 is shabby lol u got bad endurance or running the bend or sumthin?

Cheers... yeh my bend absolutely sucks, I haven't put any effort into trying to improve my 200 yet - I'm more focussed on my 100's

I'll post this weeks program in a sec

mr_traps · 06-14-2009, 02:55 AM

I am currently not doing any weights! - I have an issue with hamstring insertions behind my right knee. Getting x-rays and going to a specialist tomorrow to see just how bad the damage is and how I have to treat it... wish me luck....

Next weeks training will consist of the following:

June 15 - Monday
- Accelerations
(technique session - accelerate over a distance of 20m then hold speed over 40m as coach watches and takes note of things to correct in my form)

June 16 - Tuesday
- Hills
(hill sprints, generally 60 or so meters)

June 17 - Wednesday
- Various medicine ball exercises + plyometrics
(includes throwing medicine balls and many core exercises)

June 18 - Thursday
- 150m sprints
(at full pace with full recovery)

fitnessnewb · 06-14-2009, 05:19 AM

hmm always liked to see a bit of sprinting. I am in for the ride. subbed.

mr_traps · 06-15-2009, 10:08 PM

Monday - 16/06/2009

Had x-rays and went to knee specialist. Nothing showed up on the x-ray, but the doc said i should get an MRI just to make sure... pretty sure that my hamstring is too tight and is pulling on my tendons at the knee insertion, should be able to fix it without too much trouble - just need to start deadlifting again and doing lotsss of stretching.

- Did accererations as per my program. 8 x 80m sprints in total.
- Coach timed from the 20m to the 60m mark, best time was 3.8, slowest was 4.0

Quote:

Originally Posted by fitnessnewb

hmm always liked to see a bit of sprinting. I am in for the ride. subbed.

welcome

fat_chicks_rock · 06-16-2009, 12:47 AM

I've been posting about soft tisue work for god knows how long, and people still want to 'just stretch'

I'll make it clear. GET A PROPER DEEP TISSUE MASSAGE.

Dom! · 06-16-2009, 12:59 AM

Quote:

Originally Posted by fat_chicks_rock

I've been posting about soft tisue work for god knows how long, and people still want to 'just stretch'

I'll make it clear. GET A PROPER DEEP TISSUE MASSAGE.

Reps for telling us how to do an effective one on ourselves...

I guess the coach was using a stopwatch? Happy with those times?

fat_chicks_rock · 06-16-2009, 01:50 AM

Quote:

Originally Posted by Dom!

Reps for telling us how to do an effective one on ourselves...

I guess the coach was using a stopwatch? Happy with those times?

Foam rolling.

mr_traps · 06-16-2009, 02:30 AM

Quote:

Originally Posted by fat_chicks_rock

I've been posting about soft tisue work for god knows how long, and people still want to 'just stretch'

I'll make it clear. GET A PROPER DEEP TISSUE MASSAGE.

Quote:

Originally Posted by Dom!

Reps for telling us how to do an effective one on ourselves...

I guess the coach was using a stopwatch? Happy with those times?

I get deep tissue massages from my coach every week/fortnight...

Dom, i'd imagine it would be quite difficult to give one to yourself... but if you wanted to try, get some baby oil or something like that and just press hard with the palm of ur hand / elbow and run it up and down the muscle.

Yeh quite happy with those times, anything over 10m/s is good for offseason training on a grass track

fat_chicks_rock · 06-16-2009, 02:33 AM

I failt to see why the massage isn't fixing the problem.

mr_traps · 06-16-2009, 02:33 AM

Tuesday - 16/06/2009

- Hill sprints today, did 10 x 60m
- Quite happy with my running, although my right hamstring was quite tight tonight

Getting a new weights program from my coach tomorrow

Doc said it was ok to start weights again, finally...

mr_traps · 06-16-2009, 02:35 AM

Quote:

Originally Posted by fat_chicks_rock

I failt to see why the massage isn't fixing the problem.

i have incredibly tight hamstrings.

trust me, i've tried a lot of stuff.... I had 3 physio appointments each week in the lead up to nationals, had plenty of deep tissue massages and tried dry needling...

fat_chicks_rock · 06-16-2009, 03:05 AM

Quote:

Originally Posted by mr_traps

i have incredibly tight hamstrings.

trust me, i've tried a lot of stuff.... I had 3 physio appointments each week in the lead up to nationals, had plenty of deep tissue massages and tried dry needling...

Right...

How much pain are you in when you get deep tissue massage? Maybe you need more frequency or foam rolling etc?

jeq · 06-16-2009, 04:00 AM

hi i was wondering if i could get some advice on where to start for sprint training. Currently i play rugby and never done any form of sprint training of lift much weight on my legs but i am naturally quick ( well i have no idea of my 100m time all i can compair it do to is other backs at the club i play for).
I am looking to drop a sprint session into my presession training and was wonder what kind of programme beginnar sprinters use?

fat_chicks_rock · 06-16-2009, 06:14 AM

Quote:

Originally Posted by jeq

hi i was wondering if i could get some advice on where to start for sprint training. Currently i play rugby and never done any form of sprint training of lift much weight on my legs but i am naturally quick ( well i have no idea of my 100m time all i can compair it do to is other backs at the club i play for).
I am looking to drop a sprint session into my presession training and was wonder what kind of programme beginnar sprinters use?

How the **** can you live in England and type such incoherent crap? LEARN TO ****ING SPELL.

abzz · 06-16-2009, 06:22 AM

ohh brah thats some sweet times, id be happy with 13's
on average id be 14, 13.5 at best!

any tips u could share on any1 trying to improve their times?
maybe you could share your new training program as well.

btw guys how do u subscribe to the thread?

mr_traps · 06-16-2009, 10:49 PM

Quote:

Originally Posted by fat_chicks_rock

Right...

How much pain are you in when you get deep tissue massage? Maybe you need more frequency or foam rolling etc?

lots.

im not sure if higher frequency would help, but... this is more than just a tight hamstring issue, damage has been done to my tendons...

Quote:

Originally Posted by jeq

hi i was wondering if i could get some advice on where to start for sprint training. Currently i play rugby and never done any form of sprint training of lift much weight on my legs but i am naturally quick ( well i have no idea of my 100m time all i can compair it do to is other backs at the club i play for).
I am looking to drop a sprint session into my presession training and was wonder what kind of programme beginnar sprinters use?

Quote:

Originally Posted by abzz

ohh brah thats some sweet times, id be happy with 13's
on average id be 14, 13.5 at best!

any tips u could share on any1 trying to improve their times?
maybe you could share your new training program as well.

btw guys how do u subscribe to the thread?

The most important thing to a beginner sprinter is technique. If you don't have a good technique, you wont run fast. Simple as that... Try and find someone to help coach you, or you can try looking up information on the web about what you can do to improve your technique by yourself... Try taking videos of yourself running and compare it to a professional, then judge what you need to change.

Obviously weights are also going to help. You should try some explosive squats / jump squats and some deadlifts... Power cleans will help a lot with your start too.

Coach should be giving me my weights program at training tonight, I'll post it up when i get home.

Dom! · 06-17-2009, 02:58 PM

Quote:

Originally Posted by mr_traps

lots.

im not sure if higher frequency would help, but... this is more than just a tight hamstring issue, damage has been done to my tendons...

The most important thing to a beginner sprinter is technique. If you don't have a good technique, you wont run fast. Simple as that... Try and find someone to help coach you, or you can try looking up information on the web about what you can do to improve your technique by yourself... Try taking videos of yourself running and compare it to a professional, then judge what you need to change.

Obviously weights are also going to help. You should try some explosive squats / jump squats and some deadlifts... Power cleans will help a lot with your start too.

Coach should be giving me my weights program at training tonight, I'll post it up when i get home.

Can't wait to see your routine!

Btw if you want to compare yourself with Dwain Chambers:
http://thepowerof10.info/athletes/pr...thleteid=31816

Scroll to near the bottom where it lists times by year.
He was 18 in 1996

fat_chicks_rock · 06-18-2009, 04:08 PM

So.. I'll be seeing you at 2016 brah?

mr_traps · 06-19-2009, 01:55 AM

Sorry, took a while to post this... here it is, my weights routine:

Day one:
- Hang power cleans (3 sets of 6)
- Push press from ever deepening squat (3 sets of 6)
- Squats (3 sets of 10 shallow, 10 medium, 5 deep reps)
- Bent over barbell row (3 sets of 10)
- Stiff legged deadlifts (3 sets of 6)

Day two:
- Hang power cleans (3 sets of 8)
- Push press from ever deepening squat (3 sets of 6)
- Squats (3 sets of 10 shallow, 10 medium reps)
- Deadlifts (3 sets of 6)
- Split cleans (2 sets of 6)
- Barbell weighted tuck jumps (2 sets to failure)

Quote:

Originally Posted by Dom!

Can't wait to see your routine!

Btw if you want to compare yourself with Dwain Chambers:
http://thepowerof10.info/athletes/pr...thleteid=31816

Scroll to near the bottom where it lists times by year.
He was 18 in 1996

Haha, he's still a fair way ahead of me when he was my age

Quote:

Originally Posted by fat_chicks_rock

So.. I'll be seeing you at 2016 brah?

Anything could happen... not getting my hopes up though...

mr_traps · 06-19-2009, 02:05 AM

Wednesday - 17/06/2009
- Core day with my squad
- ****loads of core exercise such as:
- Crunches
- Double crunches
- Various types of pushups
- V snaps
- Various medicine ball throwing activities
- Lots of random **** that I don't know what to name...

Friday - 19/06/2009
- Did my first weights session for 10 or so months
- Hang power cleans: 3 x 6 - 50kg, 50kg, 60kg.
- Push press: 3 x 6 - 40kg, 50kg, 50kg
- Squats: 3 x (10 shallow + 10 medium + 5 deep) - 60kg, 80kg, 80kg
- Bent over barbell row: 3 x 10 - 40kg, 50kg, 50kg
- Stiff legged deadlifts: 3 x 6 - 60kg, 80kg, 80kg
- Kept it nice and light, I lost a lot of strength during the athletics season

Dom! · 06-19-2009, 02:59 AM

Quote:

Originally Posted by mr_traps

Wednesday - 17/06/2009
- Core day with my squad
- ****loads of core exercise such as:
- Crunches
- Double crunches
- Various types of pushups
- V snaps
- Various medicine ball throwing activities
- Lots of random **** that I don't know what to name...

Friday - 19/06/2009
- Did my first weights session for 10 or so months
- Hang power cleans: 3 x 6 - 50kg, 50kg, 60kg.
- Push press: 3 x 6 - 40kg, 50kg, 50kg
- Squats: 3 x (10 shallow + 10 medium + 5 deep) - 60kg, 80kg, 80kg
- Bent over barbell row: 3 x 10 - 40kg, 50kg, 50kg
- Stiff legged deadlifts: 3 x 6 - 60kg, 80kg, 80kg
- Kept it nice and light, I lost a lot of strength during the athletics season

Woah, probably for the only time in my life I lift more than you :P. That'll probably change when you've been lifting for a couple of weeks...
You can't have been pushing yourself that much with the squats?

Does it feel nice to be doing weight training again?

mr_traps · 06-19-2009, 04:28 AM

Quote:

Originally Posted by Dom!

Woah, probably for the only time in my life I lift more than you :P. That'll probably change when you've been lifting for a couple of weeks...
You can't have been pushing yourself that much with the squats?

Does it feel nice to be doing weight training again?

Yeh I kept the whole workout light, I'll start pushing myself in a few weeks I guess

I don't want to give myself an injury by being an idiot in the gym after taking 10 months off haha...

Feels very good to be back in the gym... and painful, very painful... hahaha

Dom! · 06-19-2009, 04:58 AM

Quote:

Originally Posted by mr_traps

Yeh I kept the whole workout light, I'll start pushing myself in a few weeks I guess

I don't want to give myself an injury by being an idiot in the gym after taking 10 months off haha...

Feels very good to be back in the gym... and painful, very painful... hahaha

Yeah that sounds pretty sensible, it wouldn't be worth the injury risk just to feed your ego!

haha well "no pain no gain" as everyone always says...
Protein, rest and stretching (and maybe glutamine) should help with that soreness.

Got any races soon?

mr_traps · 06-20-2009, 06:40 PM

Quote:

Originally Posted by Dom!

Yeah that sounds pretty sensible, it wouldn't be worth the injury risk just to feed your ego!

haha well "no pain no gain" as everyone always says...
Protein, rest and stretching (and maybe glutamine) should help with that soreness.

Got any races soon?

Nup, no races (that i know of) for quite a while... sometimes clubs hold small offseason meets, but thats about it..

mr_traps · 06-22-2009, 06:23 AM

Went to my ex high schools athletics carnival today to help out (got payed)...

Ended up going in a relay team with some staff members, and we completely dominated all the kids haha, good fun...

mr_traps · 06-23-2009, 02:46 AM

Tuesday - 23/06/2009

- 6 laps of 50 on 50 off (sprint 50m, walk 50m)
- Full recovery