Sprints and Stuff- training/questions 1k and below

[Leo Young]

New 100m record. 12.9.... 1.04.9Av

Havard Landsem. Norwegian, only 98kg and not overly tall. 1.88 I believe?

I just got confirmation from him that he's 41 years old, 1.87m tall and only 97kg. Amazing power for his size.

[left coaster]

no world record here but I did just manage a 15.7 100m. First attempt at this in a long time, it felt super clumsy and awkward, but I'll take the PR lol

edit: stroke rate = 54

[Shawn Baker]

Just to local gym

Row 1 k wu

Deadlifts 405lbs x 20 singles (no belt, double overhand hook grip)- these were all easy

5x5 plyo push-ups on 10" boxes

10 singles of 12" depth jump directly into a 20lb med ball push press release

5x5 overhead to wall 20lb med ball slams!

Hopefully some good sleep tonight and maybe another 500 attempt tomorrow morning

Solid 100m Lefty

Also amazing from Havard

[Shawn Baker]

1k wu row

Behind the neck jerks 225lbs x 10 singles

10x 3 reps plyo push-ups 10" boxes

10 x 3reps 20 lb med ball push press releases

10 x 3 reps 20 lb med ball overhead to ground slams

10x 3 reps 20 lb medball overhead to wall slams

On medball stuff done as agressively and as violently as possible

Hopefull back to 500 m training tomorrow

[Shawn Baker]

So last few days I've had to kind of come off plan a bit to "heal up from other nights rugby" - feet were pretty destroyed afterwards in the new cleats (likely will lose both big toe nails) also ankles a bit beat up as change of direction is just not something I've trained in a while- while I generally enjoyed the running around (and still have pretty good speed) I'll have to hold off as it detracts from the rowing goals at the moment

So finally back to it

1k wu

Went back to going after 500- targeting 1:17.0 at 36

Ended up with 1:17.6 at 35- pulled exactly 46 strokes (which is what I need, but just lost a little efficiency at the end- mentally lost a bit of focus and didn't start so well and shortened stroke at the end (something I'm trying to avoid)

100m splits were

1:17.0 35
1:16.0 36
1:16.5 35
1:18.0 35
1:21.0 37

Mentally not were I should have been for a good attempt, sleep all week has been very poor for a number of reasons- hopefully fix them

Did a couple of 100m low rate sprints but nothing notable (14.2)

Finished with 124lb KB swings 5 sets of 25 reps

1k easy row cooldown

[Shawn Baker]

Got better night sleep last night- back to training while completely fasted (although had 2 nice ribeye steaks last night!)

Out to garage for another 500m go

Did easy 1k wu

Then on to 500

Target again is 1:17.0 at 36 max DF

Ended 1:17.8 at 35spm

100m splits as follows

1:16.5
1:16.0
1:17.0
1:17.5
1:22.0

So died a bit at the end, don't want to up rating until I get the target as I'll just end up flailing about inefficiently at a higher rate- so just keep plugging away here until I get it

Then drive to gym (still fasted)- for some lifting

1k easy wu row
Deadlifts up to 500lb beltless single (hook grip), then down to 405lbs x 10 easy reps

Next hang power snatches 135lbs x 10 doubles (all nice and fast)

Next 20 lb med ball ground to ceiling throws- getting ball to around 25 feet in the air- almost to rafters in basketball court) 5 sets of 3

Just for fun jumped up and easily got well above the rim (think I can still dunk a basketball- maybe try it when I turn 50)

Plyo push-ups on 10" boxes x 3, coupled with 20lb med ball push press releases as high as possible (15 ft ish) x 3---- x 10 rounds

Felt good, solid work!

[Bloodbuzz Corio]

had 2 nice ribeye steaks

Shawn for someone usually so precise with the information provided in his posts I'm slightly disappointed you didn't mention the weight of said pieces of cow!

[Shawn Baker]

Both were 10 oz, grass fed, cooked via reverse sear technique and unquantifiably delicious!

[hjs]

Thought lets post some stuff, never will become a real sprinter but he..

Switched this with tomorrow, suited me better.

1k wu 1.45/24

500 paddle.

Sprintsesh, drag 150, ratecap 40, rest 1.30 min

16.1
16.3
16.3 37 121.5
16.0
16.1
16.0
15.7 42 118.5
16.1
16.0
15.8

2:40.4 120.2 av

Twice 10 strokes, 8 times 11. 16 seconds does not fit rate 40, after 2 reps where I let the meters run, I took an extra stroke, making it more 10.5 strokes.
Tried to hit the zero, but difficult, giving big differences in the first stroke, twice to early a start.
Pace was per rep after the start 1.17, few 1.16 ies.
Glutes do a lot of work in this, those muscles really got pumped .... in a way...

Cd 10 min 2.31 ish

[ArmandoChavezUNC]

Back to that 100m time - ONLY 98kg? Only? 98k is HUGE

[hjs]

Back to that 100m time - ONLY 98kg? Only? 98k is HUGE

Not compared to most other erg sprinters, and 98 is really not huge, only for people who do aerobic work a lot it is. If do some serious weightwork its not much.

[Shawn Baker]

Another morning- another 500!

Am fasted rowing

1k easy wu

Next 500m targeting 1:17.0 at 36 spm- max drag




So, nice through 400m with around 1:16.3 avg but really let it go the last 2 strokes- ties my best and had I just keep a bit more pressure the last 2 strokes would have been likely 1:17.2

1k easy cool down

Did a little "penance" with a few 150m repeats- targeting 1:15



Another easy 1k

124lb KB swings 5 sets of 20 reps on about 3 min rest

Making the 500m test fairly routine (kind of like brushing my teeth)- obviously doesn't jibe with traditional training dogma- but getting very good recovery via diet, sleep and cold immersion- either I'll explode or I'll get a decent time

[Shawn Baker]

Same again

Am fasted

1k wu row

500m same target (1:17.0 at 36, max drag)




Was just a bit slow at the start and generally tend to lose about 1 sec over final 100m- so either come in at 1:16.0 or get tougher at the end- these are getting more and more comfortable and it really comes down to the last 5 strokes basically- perhaps an intelligent athlete might abandon this approach? Me, I'm too stubborn- hopefully SAID works- getting very good at row 500m in 1:17.5-1:17.9

1k cd then off to gm

5 min on stationary bike

135lb full squats x3/135lb jump squats x3/tuck jumps x 3---10 rounds

135lb strict overhead press x3, 135lb BTN jerks x 3, 30lb med ball push press releases x 3----- 10 rounds

20 lb med ball overhead to wall slam x 3, chest pass to wall x 3, overhead to ground x 3---- 5 rounds

Rest day in 2 more days

[hjs]

Ross Love

100 12.7 103.9....

[hjs]

4x 200 rest 5/6

31.5 31.5 31.5 31.6 rate cap 40, drag 150