Category Archives: General

RAST Test Results

Here is the meaning of the results from Brian Mac.

Maximum Power

Is a measure of the highest power output and provides information about strength and maximal sprint speed. Research range is 1054 watts to 676 watts.

Minimum Power

Is the lowest power output achieved and is used to calculate the Fatigue Index. Research range is 674 watts to 319 watts.

Average Power

The higher the score the better the athlete’s ability to maintain anaerobic performance over time.

Fatigue Index

Indicates the rate at which power declines for the athlete. The lower the value the higher the ability for the athlete to maintain anaerobic performance. With a high fatigue index value (>10) the athlete may need to focus on improving their lactate tolerance.

 

1 2 3 4 5 6 Max Power Min Power Ave Power Fatigue Index
Emma 55 6.05 6.22 6.69 6.84 7.12 6.96 304.3 186.7 234.4 2.949
Danielle 50 6.31 6.79 7.33 7.1 7.15 6.76 243.8 155.5 188.7 2.13
Tsungai 58 5.75 5.88 6.11 6.4 6.26 6.42 373.7 268.5 310.6 2.858
Skye 55 5.72 5.5 5.92 5.78 6.25 6.19 405 276 333.1 3.648
Ellica 55 5.32 5.72 6.41 6.11 6.9 6.81 447.5 205.1 296.2 6.503
Freya 60 5.47 5.55 5.94 5.87 6.31 5.95 449.1 292.5 372.4 4.461
Megan 58 5.56 6.05 6.05 6.25 6.31 6.23 413.4 282.8 320.5 3.582
Megs 58 5.43 5.99 6.52 6.19 6.11 5.79 443.8 256.3 334.6 5.202
Sophie 58 5.62 5.95 6.05 5.81 6.28 5.81 400.3 286.9 345 3.193
Julia (Inj) 60 5.76 6.12 6.26 6.19 6.26 6.21 384.61 299.62 320.22 2.31
Josh H 65 5.23 5.49 5.5 5.8 5.84 5.65 556.60 399.77 460.96 4.68
Fin 60 5.94 6.05 6.05 6.16 6.16 5.66 405.36 314.45 341.46 2.52
Ben 65 5.99 6 6.56 6.13 6.37 6.41 370.48 282.06 329.54 2.36
Jake 70 4.66 4.88 5.19 4.84 5.18 5.13 847.38 613.38 701.17 7.83
Charlie 75 4.67 4.99 4.56 5.11 5.31 5.39 968.95 586.72 749.90 12.73
Ailsa 55 5.72 6.28 6.3 6.22 6.55 6.2 360.01 239.76 283.99 3.23
Jonathon 70 5.08 5.31 5.59 5.23 5.93 5.46 654.10 411.22 542.53 7.45
Keith 67 5.11 5.45 5.71 5.6 5.81 5.76 615.10 418.49 479.72 5.88
Andrew 70 4.7 5.16 5.17 5.31 5.59 5.34 825.92 490.91 616.23 10.71
Kitty 55 5.69 5.78 6.38 5.94 6.03 6.28 365.73 259.44 312.48 2.94
Alice 58 5.28 5.63 5.96 5.74 6.26 6.05 482.68 289.63 367.10 5.53
Katie 55 5.6 5.58 6.44 6.53 6.31 6.5 387.79 241.97 296.53 3.95

30m Fly and 100m Test results

The 30m Fly times are below along with the Sprint Time predictions from Brian Mackenzie based on the best recorded time. Additionally, for the seniors, the 100m times are also listed from Saturday. For the 100m tests, these will be slightly lower than your pbs as they aren’t in competition and it was bloody cold!!!

Name 30m Flys Brian Mac Predicted Times 100m training test
1 2 3 4 5 Best Ave 60m 100m 200m 1 2 3 Best
Kaitlin
Emma 4.85 4.90 5.08 4.84 4.81 4.81 4.90 9.34 14.53 29.52
Danielle 4.85 4.90 4.91 4.78 4.87 4.78 4.86 9.31 14.48 29.40
Tsungai 4.27 4.25 4.15 4.28 4.41 4.15 4.27 8.70 13.54 27.46
Skye 3.96 4.09 4.04 3.93 4.01 3.93 4.01 8.29 12.91 26.13
Kittie
Ellica 4.12 4.25 4.11 4.27 4.28 4.11 4.21 8.50 13.24 26.83
Ailsa
Amy 3.78 3.90 3.99 3.79 3.78 3.87 8.10 12.62 25.53 14.04 14.16 14.03 14.03
Lizzie 3.82 3.91 4.03 4.00 3.82 3.94 8.15 12.7 25.69
Freya 4.20 4.30 4.28 4.21 4.16 4.16 4.23 8.56 13.34 27.03 14.75 14.94 15.03 14.75
Megan 4.13 4.29 4.12 4.15 4.12 4.17 8.52 13.26 26.87
Megs 3.96 4.03 4.15 4.13 4.19 3.96 4.09 8.32 12.96 26.25
Sophie 4.13 3.84 4.07 4.11 3.84 4.04 8.18 12.74 25.77
Julia (Inj)
Josh H 3.65 3.95 3.72 3.65 3.77 7.95 12.38 25.01
Alex 3.32 3.44 3.59 3.49 3.46 3.32 3.46 7.54 11.74 23.68
Josh D 3.90 4.06 4.16 4.07 3.92 3.90 4.02 8.25 12.85 26.01
Fin
Ben 4.11 4.20 4.22 4.25 4.31 4.11 4.22 8.50 13.24 26.83
Jaspal
Jake 3.16 3.36 3.37 3.28 3.16 3.29 7.34 11.43 23.03 12.04 11.65 12.06 11.65
Charlie 3.51 3.69 3.41 3.44 3.41 3.41 3.49 7.65 11.92 24.05 12.43 12.07 12.73 12.07
Abbey 3.46 3.52 3.41 3.41 3.46 7.65 11.92 24.05 12.78 12.47 13.13 12.47
Jacob 3.75 3.72 3.56 3.89 4.00 3.56 3.78 7.83 12.20 24.65 13.21 13.44 13.45 13.21
Jonathon 3.79 3.72 3.59 3.72 4.00 3.59 3.76 7.87 12.26 24.77 13.21 13.16 13.20 13.16
Keith 4.13 4.00 4.02 4.22 4.07 4.00 4.09 8.37 13.04 26.40 13.61 13.76 13.80 13.61
Andrew 3.21 3.44 3.38 3.36 3.21 3.35 7.40 11.53 23.23
Dean 3.75 3.90 3.84 3.97 3.94 3.75 3.88 8.07 12.57 25.41
Rich 3.28 3.44 3.41 3.40 3.41 3.28 3.39 7.49 11.66 23.52
Austen 3.16 3.38 3.37 3.32 3.16 3.31 7.34 11.43 23.03 11.68 11.37 11.66 11.37
Tom 3.51 3.51 3.51 7.77 12.11 24.45
Trevor 3.28 3.32 3.25 3.28 3.32 3.25 3.29 7.45 11.61 23.40
Jaspal 4.01 3.82 3.90 3.99 3.82 3.93 8.15 12.70 25.69 12.04 11.65 11.66 11.65

Watch this. Its about attitude.

Lee's Law

Lee’s Law (yes that is me, not just a coincidence) states that the amount of effort (work) required to improve follows the square-cube law for work and attitude.

This is pure pseudo-science based on a cross between an actual theory which is important in biomechanics (the square-cube law described by Galileo) and actual made up stuff by me.

BUT

The simple idea is that for every 10% improvement in performance, you need to improve your work by 100% and you attitude and approach by 1000%.

Work means not just the time on the track, but all the elements that make up being a better athlete: nutrition, hydration, flexibility, rest, recovery and so on.

Improvement is a matter of diminishing returns. The better you are, the harder it is to get better. So you have to work harder, which means you have to focus more and your attitude to work needs to improve: every session, every set, every rep, every step needs to be everything you’ve got.

 

Sprint Group Form from Tuesday

For those who didn’t collect (or lost) their contact forms from Tuesday, please fill out and return before end of next week. It is critical that I have these forms for contact details. If I don’t and we change training venue or time, you won’t know and you will miss out.

Sprint group Structure

Please click the link above to download the form for printing. The text is below:

Sprint group Structure

We are half way through Beast Camp and the attendance has been excellent. Originally, we were going to put together 3 teams of 10, but due to the commitment level, we have now decided to have 2 groups of 15, called Sprint Group and Senior Sprint Group.

The Sprint Group will train on Tuesdays and Thursdays. You will need to attend most of the sessions. Our rule will be 3 out of 4. Different arrangements will be made for multi-eventers. If you can’t attend 3 out of every four sessions due to other commitments, then winter sprint training is not for you as you will be unable to maintain the progressions. However, you will be able to transfer to the cross country group for the winter and this will be excellent training for your more general levels of fitness.

Additionally for the sprint group, there is the opportunity to train on a Monday evening at Bishops Wordsworth’s with Mike for circuit training. More details are in the club room. Again, this is excellent training and I would advise all sprint group athletes to attend if possible.

Senior group will be training Monday, Tuesday, Thursday and Saturday plus additional personal sessions, which will be briefed via the forum. The newer entrants to the senior group will do weights either Monday or Saturday, but not both. I will talk to you directly about which day. All will do track training on Saturdays.

Finally, I have sourced some training shirts for you. These will be long sleeve shirts and will be colour coded to which group you are in. Sprint group will be white and Seniors will be black. These will be long sleeve cool-max shirts that can be layered if/when it gets cold. It will help me identify the sprinters at the track and also give you a sense of identity as a group. The main logo will read “The only person who can beat me is me!” on the front and the No days off logo with (Senior) Sprint Group – City of Salisbury ARC on the back. They will also include your initials. They are not mandatory, but you are joining a select group and this gives you an opportunity to get a uniform. Please see details below.

 

Name___________________ Date of Birth_________________________

Email___________________

I would/would not like a training shirt. My size is XS/S/M/L/XL. My initials are ____

I enclose a cheque for £14 payable to Lee Ness

I understand that places in the Sprint Team are limited and I am committed to attending at least 75% of these sessions unless I am injured, or I am willing to give up my place.

 

Signed______________________________________________

 

Beast Camp and getting cold – important read.

We had pretty much full attendance last night. The sessions are tough and I can see real progression in only two weeks. What is more uplifting is the commitment level shown by everyone. The fact that we have had almost 90% attendance has been fantastic.

From my part, what I have seen is that the athletes that have come from the junior groups have real focused. This is serious now and they are taking it seriously (although still enjoying it I hope). You don’t put all this effort in to mess about and that seems to have come across well.

But boy, did winter come down last night. The temperature has plummeted. Last night wasn’t too bad as we were continuously moving, but some were suffering a bit. It was a short sharp shock to get kitted out properly. Sprinting can involve stops and starts with high intensity efforts in between and you need to be able to wrap up quickly.

You need to have a lot of layers that you strip off slowly and can get back on quickly when we are resting. Get some thick sweat pants and a thick hoodie to throw on between sets or even reps. Get some running gloves, to keep hands warm generally but the track is cold and doing starts will soon freeze your hands. Get some running leggings, these are critical over winter. You can load up relatively cheaply at somewhere like Sports Direct, or you can get some of the newpersonalbest training kit which is pretty low cost as well  and you can personalise it with initials (website isn’t operating fully at the moment but see me for costs).

But wherever you get it from, get it because I’m not interested in you moaning about being cold and you won’t get much from the session if you are. It’ll be miserable and useless.

But well done to everyone for Beast Camp. Awesome effort and welcome to the sprint team 2014!

Beast Camp Session 4 with @LewisFuller – Innovation

The last session of week 1 of Beast Camp ended with a great innovative session by Coach Fuller.

The session was based of 4 exercises and a pack of cards. The exercises were Skydivers, Squat tuck jumps, lunges and wrestler press-ups (or spiderman press ups or Bends and MFs)

Each exercise was represented by a suit from the shuffled pack of cards. The athletes took turns drawing a card, the card represented the exercise. A 9 of spades for example was 9 lunges on each leg. And so on until all the cards had gone.

Tough session, but kept interesting by the random nature of the next exercise. Very innovative session and the kids enjoyed it, even though it hurt.

Coach Fuller’s greatest innovation – make them hurt and they still like you at the end. I must figure out that last bit!!

Beast Camp Day 3 Workout

15 minute active warm up – running an stuff, with some skipping etc.

Set 1

1 – Sit ups

2 – Vertical leg splits

3 – Roll backs

4 – Lunges forward alternate leg

5 – Mason twists

6 – Ski downs

7- Squat thrust

8 – Burpees

9 – Push ups

10 – Alternating superman

11- Jumping Jacks

12- Side leg raise R

13 – Side leg raise L

14 – Squat

15 – Sky divers

 

5 minutes rest

 

Set 2 – Isometric

1 – Plank

2 – Reverse plank

3 – High planks

4 – Side Plank L

5 – Side Plank R

6- Low plank

7-Superman L

8-Superman R

9- 6” leg holds

10-6” leg holds wide leg

11-Hip bridge L

12-Hip bridge R

13-Squat hold 45 deg (combined with 14–30s)

14 -Squat hold 90 deg

15-Plank

 

 

 

 

5 minutes rest

 

Set 3 –

1 – Squat jumps

2 – Alternating Elbow knee twist sits

3 – – Wide arm push ups

4 – Hurdle hops

5 – Side ups L

6 – Side ups R

7 – Push up and full twist

8 – Speed Skaters

9 – Crunchies

10 – Diamond push ups

11 – Highland flings

12 -Prone core rotations

13 – Wide outs

14 – Leg raises

15- Windscreen wipers

 

 

5 minutes rest

 

 

 

Set 4 – Hip

1 – Alternate leg squat thrust

2- Crunchy Frogs

3 – Single leg squat R

4 – Single leg squat L

5 – Alternate leg wide outs

6 – Lateral leg splits

7 – Mary Kate Jump lunge

8- V-up roll-ups

9 – Cossack dance

10 – Heels to heaven

11 – Alt leg push up

12 – Squat shuffles forward and backward

13 – 4 way lunge

14- Bends and MFs

15- Rocket jumps

 

Beast Camp Training – Day 2

Training Day 2 was tough. 4 sets of 15 exercises. 1 minute each. 5 minutes recovery. Each set focussed on a different area. Here they are:

Set 1 -Core
1 – Sky divers
2 – Sit ups
3 – Burpees
4 – V-up roll-ups
5 – Crunchy Frogs
6 – Heels to heaven
7 – Crunchies
8 – Mason twists
9 – Side ups L
10 – Side ups R
11 – Plank jumps left and right
12 – Roll backs
13 – Alt arm/leg superman
14 – Elbow knee twist sits L
15- Elbow knee twists sits R

5 minutes rest

Set 2 – General
1 – Push ups
2 – Wide arm push ups
3 – Diamond push ups
4 – Burpees
5 – 8 count Burpees
6 – Alt leg push up
7 – High/Low planks
8 – Spiderman walks back and forward
9 – Bends and MFs
9 – Push up and full twist
10- Rocket jumps
11- Alternating superman
12-Prone walkout
13-L seats
14-Knee bent core rotations
15-Alt leg shoulder bridge

5 minutes rest

Set 3 – Leg
1 – Squat
2 – Squat jumps
3 – Lunges forward alternate leg
4 – Lunges Backward alternate leg
5 – Side lunges alternate leg
6 – Ski downs
7 – Hurdle hops
8 – Crouch square
9 – Mary Kate Jump lunge
10 – Squat walks forward and backward
11 – Squat shuffles forward and backward
12- Jumping Jacks
13 – Cossack dance
14 – Highland flings
15 – Speed Skaters

5 minutes rest

Set 4 – Hip
1 – Windscreen wipers
2 – Leg raises
3 – Heismans 3 step
4 – Wide outs
5 – Single leg squat L
6 – Single leg squat R
7 – Squat thrust
8 – Alternate leg squat thrust
9 – Alternate leg wide outs
10 – Side leg raise L
11 – Side leg raise R
12 – Lateral leg splits
13 – Vertical leg splits
14 – Shot put legs L
15 – Shot put legs R

 

I also got harder with lateness, turning away 5 athletes for coming after the warm-up.