Tag Archives: sprinting

The hills are alive…

The hills are alive with the sound of music. The grunting and groaning of a group of sprinters digging deep and working hard is music to my ears anyway.

For those who missed it, and would like to do it this weekend, here’s what we did.

The Hills of Hudson Field.

5 reps of the long hill in the corner

50/60/70/80/100 % with a jog back down the side for recovery.

2 minutes.

5/4/3/2/1 reps up the short sharp hill with 2 minutes recovery.

2 minutes

backward up the short hill x 2 with 2 minutes recovery.

2 minutes

Backwards up the hill in the prone press up position (for a rest)

2 minutes.

3 x long hill in the corner at 100%

Oh, we ran there and back as well from the track as a warm up.

Michael McIntyre – Skip, Skip….Hooray!

 

Thursday was our lovely Michael McIntyre session. Details are as follows:

The Michael McIntyre session

This session is named after the comedian because of his skipping. There is a decent amount of skipping in this session.

It is a special endurance session. Part plyometric, part lactic tolerance, part endurance.

Each set is a combination of 75% build-ups, and skips. The length of the build ups vary. Skips are always 50m.

The sequence is as follows:

111-112-121-211-121-112-111

The session

Set 1

100m Build up

50m Skip

100m build up

50m skip

100m build up

50m very slow jog (not walk)

Set 2

100m Build up

50m Skip

100m build up

50m skip

200m build up

50m very slow jog (not walk)

Set 3

100m Build up

50m Skip

200m build up

50m skip

100m build up

50m very slow jog (not walk)

Set 4

200m Build up

50m Skip

100m build up

50m skip

100m build up

50m very slow jog (not walk)

Set 5

100m Build up

50m Skip

200m build up

50m skip

100m build up

50m very slow jog (not walk)

Set 6

100m Build up

50m Skip

100m build up

50m skip

200m build up

50m very slow jog (not walk)

Set 7

100m Build up

50m Skip

100m build up

50m skip

100m build up

50m very slow jog (not walk)

 

Great session, very tough. Lots of skipping and running. Early season magic!

Beast Camp, what beast camp?

Beast Camp

There will be no beast camp this year. I know, I know. You’re all gutted.

Because of the make up of the group this year I’m going to do something slightly different. We’re going to do some conditioning work, but only in terms of instruction. You’ll be given a schedule to complete in your own time.

The first four weeks are going to be very technical. We’re going to do all the drills, but to perfection. We’re also going to do some stability and preparation work.

But don’t despair, it’ll still be hard work. I don’t want you to worry!

Details will be posted on this site, including the conditioning work, flexibility work etc.

Justin Gatlin – The Man No-One Wanted to Win

Here’s a speed endurance.com article I wrote

The Man No-One Wanted to Win

Well, okay.

There was one person who wanted him to win, discounting the non-haters.

Justin Gatlin wanted Justin Gatlin to win.

Gatlin doesn’t understand why people hate him. People don’t understand why Gatlin is unrepentant and expects people to like him. In other words, they don’t understand why he doesn’t understand. I’ll try and clear it up for both parties with some biased pseudo-psychology.

Read more in the link below:

http://speedendurance.com/2015/08/27/the-man-no-one-wanted-to-win/

Circuit Training and Track October

Saturday 11 October:

Weight Training starts at 10:30 with Sutts. Do not be late. All Group 1 athletes must attend unless I’ve already excused you.

Monday 13th October:

Circuit Training at Bishops Wordsworth School.

7-8pm.

Mandatory for Group 1 athletes (unless I’ve exempted you). All other groups it is optional but advised.

Conscious Competence: Week 1 training summary

Week 1 of the season has gone well so far and we’ve started to move to conscious competence which is our aim for Xmas.

All the coaches have seen the direct effects of the new movement challenges and preparation, as I’m sure some of you have. The new movement patterns won’t automatically embed themselves though. Just because we see it in the preparation work, in the sessions doesn’t mean you’ve learned it.

There are four stages of skill acquisition as follows:

Unconscious Incompetence:

This means you can’t do something, or you don’t have a particular skill, but you don’t know. This is where we were before we started this training season. You didn’t realise until Craig came how poor the back side mechanics were.

Conscious Incompetence:

This is where we are now. You know you are struggling to learn a new movement pattern, but it’s difficult. It feels clumsy because you have to concentrate on the movement. It feel slow.

Conscious Competence:

This will be the future state where you can perform the movement when you mean to but if you stop thinking about it, you will lapse back into “bad habits”.

Unconscious Competence.

This is where the movement patter is so ingrained it feels natural. Like folding your arms. It’s an unconscious movement. You don’t think about it. Try folding them the other way.  If you are normal left over right, try right over left and see how it feels.

Weird right? Thats what we are trying to do at the moment. We’ve made you change arms (figuratively) and we won’t finish until you forget that you’re even doing the new movement, but this will take time.

Practice

The biggest thing you can do to accelerate this is to practice. If you feel you are struggling then practise at home. Do the “channel 4’s” with the thigh slap. At home, in your bedroom. You can do them on the sport. You will learn the movement and it will start to get easier.

 

Training Plan 2014/15 Season

This is a draft training plan. It gives Lucy, Jenny, Nathan, Sutts and I something to hang our hat on and you guys have an indication of what’s coming up and how it fits together. However, it is flexible. we will change things based on weather, conditions, how we think you’re progressing, if he coaches have an issue or need a session off and so on.

The plan goes to Xmas so you will need to scroll from left to right to see the whole plan.

A new language for the sprint team

I read an article recently about the culture of sports teams and the language that they use.

Read the original article here:

http://thetalentcode.com/2014/10/06/stop-using-drills-start-using-challenges/

One thing that struck me was calling specific workouts “Vitamins”

Why?

Well, what is a vitamin? It is a supplement to boost your performance, health and wellbeing.

Isn’t that exactly what our extra home sessions are? You may notice that I’ve already changed the title of the home sessions post for this.

Additionally I’ve changed some of the other language in my last post as well. No reference to drills, the new movements are movement challenges because they are things that we are all trying to master.

I hope you like it, but if you don’t I’m going to use it anyway!

Tolerance for Pain and Sacrifice

Training is tough. It can be brutal. It costs you, in time, in money, sometimes it costs you friends.

You have to have a high tolerance for pain and sacrifice

Tolerance for Pain

Photo courtesy of Bluesy

https://www.flickr.com/photos/17367470@N05/

Tolerance for Pain and Sacrifice

It isn’t all bad! The sacrifice is worth it when you are standing on the top of the podium in front of a large crowd. 

Sacrifice is not a permanent thing, you are just delaying some things until later in your life. Pain is temporary. Winning is forever.

The Sports Motivation Masterplan: Here

Sports performance – Make new habits

Sports Performance Habits

Make new habits to improve your sports performance.

Find out how by going to The Sport Motivation Masterplan here.

Sports Performance
Sports performance requires new habits

The Sports Motivation Masterplan is on sale from 15 September for £3.99 but for a very limited period you can get yours for ono £0.99 or $1.64

Order now from:

http://leeness.co.uk/sports-motivation-masterplan/