Ran 10 30 yard sprints with a 50# weight vest (1 minute rests between each) and then ran two more unweighted (felt like I was flying).
Followed that up with two sets of 10 vertical leaps with 50# vest, focusing strictly on height the first set, with the second set working on getting off the...
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Posts Tagged ‘ sprints ’
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Log – 30y Sprints w/50# Weight Vest, Weighted Vertical Leaps
Training for Hood-tuck jumps, bounds, power skips, sprints, pushups
Dynamic Warmup: RDL Walk, Lunge Walk w/extension, carioca, 2×100m jogs
Tuck Jumps: 3×10
Bounds: 4×15m
Power Skips: 4×15m
14×100m sprints w/ 1 minute rests:
16.62s
17.78s
17.90s
18.28s
18.22s
18.72s
19.00s
19.28s
19.53s
18.94s
19.44s
19.53s
19.07s
18.81s
Pushups 4×25
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Log – 100m Intervals on the Beach
12 100m intervals on the beach w/50 seconds rest between each; the times were certainly affected by the somewhat soft sand (which became more of a factor due to tracks from prior runs) and the gusty wind conditions.
Times:
15.6
17.1
16.7
16.4
17.9
17.9
18.2
17.5
17.7
18.2
17.9
18.4
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Log – Speed Work, 100m Sprints
Did 100m sprints today with 8 minute rests; that is two minutes less than recommended for a pure speed/power workout (the typical ratio for that kind of workout is 1 minute per 10m run), but it gave a near 100% recovery while allowing some glycogen depletion for the last couple sprints. The sprints were...
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Log – 100m Intervals
Ran 100m intervals (on grass) today. Rest period was 50 seconds between each, so this was a conditioning/anaerobic endurance workout, not a speed workout:
13.71
12.5
14.47
13.84
13.58
13.77
14.08
14.29
14.14
14.5
Avg: 13.89
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Speed Work: 30m Sprints
Decided to go for acceleration/power work today, so 10×30m sprints (6 of which were with “flying starts”), 3 minutes rest between each. (For true speed/power work, higher rest periods are necessary to allow full recovery before a full-effort sprint repeat.)
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200m sprints, then squats
Jason and Tim @ Track: warmup jogging and stretching, then 6×200m, mostly around 31s. Both of us, and especially Tim, felt mid-quad soreness. Pulling the leg forward while starting to straighten it, as a normal part of the running stride, engages the quad in a different way than cycling or squats.
Move to Student Rec...
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