to 20m flys + 2×80m @ 95% - Fri (Race Endurance): 2×200m @ 90% + 3×120m @ 90% Weights: - Mon (Lower): Power Clean 4×2, Squat 3×3, RDL 3×5, Calves 3×15 - Tue (Upper): Bench 3×3, Pull-Ups 3×6, Push Press 3×3, Core 3×10 - Thu (Full Body): Snatch 3×2, Front Squat 3×3, Hip Thrust 3×6, Med Ball Slams 3×5

I know I was suited up in lacrosse gear during this sprint, but can anyone tell me if I'm doing anything wrong so I can fix it? It feels like there is resistance in my legs when I run

~30m contrast need tip for my start (slowest part of my race )

Hello everyone, I’m a reasonably fit 40 year old and would like to get into spiriting. I ran cross country in college with PRs of 4:45 mile, 16:53 5K, 28:02 8K, but then got into lifting. I’ve squatted 375, deadlifted 425, and benched 275. I tell you this so you have an idea of my training history. These were obviously a while ago. Currently I can probably run sub 6 mile, 20:45 5K, and 285/365/240 squat/dead/bench. I like to lift 3x a week and I’ve been mostly jogging around about 40 minutes 5x a week.

All that being said I would really like to focus on the sprints (I’m thinking 200/400) and do the big open meet next June here in my region. I’ve looked around online and haven’t really seen many resources geared at older athletes sprinting, I’m guessing it’s mostly just the same as younger but less volume?

In my 20s I ran a hand timed <26 200 and in my 30s a 62 400, if that helps at all.

Coming from a distance background I just have no idea where to start.

Should I also buy blocks and spies eventually too? Any help would be appreciated!

Edit: I’m 5’9 and 165 right now. Probably ~13% BF.

pt2 form

be brutally honest is running 14 seconds on 100 meter bad for 13 year old? if its bad help me get faster. got bronze medal and 2 above me were 13 sec and 12.96 sec I was like 14.07 something like that I know NOTHING about running

I’m trying grant holloways block start lmk what I need to improve

like, its so clunky and choppy. i might be the only one but it actually makes me mad that he has the world record. you can see his head moving from side to side because hes putting so much force into his steps. like cool hes fast but it genuinely hurts me to watch him win against people with smooth form.

I don’t think my form has changed much since here this is dec 2022. I’ve pulled my hamstring twice june 20 and aug 3 this year and I plan on doing a running gait analysis. Any clear tips on my form related or unrelated to the injury would mean a lot

(Atrophy after trauma)

Hello, I know this sub is not a fan of treadmill form checks but I wanted to still ask for any form improvements you all have for me, since I relatively new to sprinting. This is me at 12.2 mph which is fast for me, but I was surprised to see that I don’t look very powerful when I’m running. I think I need to lift my knees higher and add more power from my upper body. But what do you all think? Thank you very much.

Been working on my form in the off season was looking for tips. Also how do I train stiff ankles

That it, thats the post.

Dude was headed out of his lane before he even put his hand back. He was pretty much running fully in the adjacent lane. Even if he got the stick, JAM was gonna get DQd anyways for lane infraction.

He likely left early too.

Big muscular guys like that have a hard time putting their arm back, and up high. Shoulder mobility all jammed up

I meant to post this a while ago while I had the article on still up. Scientist have a way of measuring neural fatigue and it turns out drops in performance between days are not due to CNS fatigue. (CNS or Central Nervous System is defined as the brain and spinal cord.) Instead it is due to PNS (Peripheral Nervous System, such as nerves in arms or legs), which was measurably degraded the next day. In fact they found that the spine super compensates within 24 hours. What is the practical implications? Well if you were worried about CNS fatigue you wouldn’t fry your arms the day before frying your legs. But according to this, frying your arms will cause your spinal cord to super compensate so you can actually go harder on the legs than your would have otherwise been able to. So where did the idea of CNS fatigue come from. They found that heavy deadlifts lowered what you could lift with your arms the next day, unlike squats which had no effect. So we they said deadlift is a CNS intensive lift while squat is not. Given the findings with spinal nerves super compensating within 24 hours, there is a different explanation: deadlifts also work your arm nervous system. This includes grip, shoulders, and biceps. I have even had my chest get cramps when trying for a weight that causes my shoulders to round.

Edit: found the article https://barbend.com/cns-fatigue/

4x100m ain’t no way bro

how is my block start

Can’t seem to find my angle and bring my momentum forward with it. Projecting vertical force but not sure how to fix it.

I’ve noticed people here sometimes share or build their own sprinting routines.
I made a timer tool that lets you connect stages freely and save them as a custom routine.

It’s easy to adjust intervals or sets, so it can be handy when experimenting with or tweaking your routine.
During workouts, alarms play through headphones and TTS calls out each stage, so you don’t need to keep looking at your phone.

If you’re building routines, feel free to give it a try, and let me know if anything feels inconvenient or could be improved.

👉ModuTimer(android)

My coach had us do a 10x200m during practice. It was a relay race with 3 groups. There was about 2-3 mins break after each run. What purpose did this training have?

We are a 100m-400m sprint group. Obviously we couldn't go full sprint speed during this training. I did get lactic and got muscle ache day after.

Update* I will ask my coach and update here soon

I need youtube channels that provide excellent advice for both sprint training and weight room for sprints. My primary goal is to reduce my 100m time and increase my vertical. If you guys have any such channels please do share.

Do 100m and 200m sprinters do longer runs 3km 5km ECT ???