Sprints and Stuff part deux

[Pie Man]

Looking very strong Shawn looking forward to seeing a 100% effort.

[T_M]

Tried for a PR attempt in the 100m tonight

Warmed up with an easy 1K and some light power cleans
Set drag to Max (about 212 in my location)
First try matched my PR of 15.1 rated 52, first pull registered 1:45...better than I expected for the first attempt and pleased that I was able to stay on the seat on the first pull
Second try hit a 14.9, rated 56, first pull registered 1:44 without lifting my butt off the seat...decided to stop here and savor the victory. Finished the session off with some KB swings and OHPs.
Very happy with this...technique is coming together, giving me confidence for further improvements.

[cannondalerugby5]

Great to see this thread is up and running again and that Shawn is splitting between his great Instagram posts and here.
On the subject of 100m sprints,for what its worth, from a 61 year old old guy;
When I did my 60 14.4 record my rate was 63 ave.
The strokes were 1.39,1.39,1.20,1,09
If you look on y tube you will note that its all back and very little legs,it looks very sad.
It was my 60th birthday,I put 2 20 kg plates on the ergo stand,max drag and pulled as quick as possible.
I had not practiced for this distance.
I believe that the 100m needs lots of experimentation ,rate,feet position,start, warm up,which rep do you go for your best etc.
Look forward to reading everyones experiences and observations.
Steve

[cannondalerugby5]

New 60 plus heavyweight World 1 min Record 375 m

Interesting point ,in my opinion sorry,just broken my own age group 1 min World Record this morning having not followed a specific training program for around 8 months.
Just been getting on the machine 2 or 3 times per week and doing comfortable sessions!
I set a benchmark 1 min on Saturday rowing at 165 drag and achieved 361 meters.
This morning set the drag at 210 and was surprised that at 40 secs I was showing projected 380 plus meters.
Panicked a bit and let off,luckily as the last 10 were lactate filled
This has now given me the motivation to start sprint training again.
Just need to find and stick to a specific training plan.
Question to the forum on the subject of weight loss;
I am carrying an extra stone(14 lbs) around my belly,any thoughts out there on weight loss v power production?

[dwalk]

Wow this thread did die. Managed a 14.8 at 48SR last week, .6 off of PR, but that was at 67SR. Pulled one stroke at 1052 watts, which is close to my low pull in my 100m PR. I think I can get under 14 sec ramping up the SR back up into the 60's. All at my lightest weight, slightly under 180 @5'11". ALL this with some of my trainer friends still claiming speed and power will suffer doing the low carb carnivore thing.

[JadeMerrett]

Hi Guy's, firstly a big thanks to all for contributing to this post, very informative and inspirational.
Apologies if this is not the ideal location to ask the following (admin discard if so)

I'm currently working on improving my 500m, slowly building a little more strength but still a long way to go:
So I've been comparing times from similarly rated lightweights and have noticed their low pull and 100m times are significantly quicker, so I'm now thinking it's time to progressively add some weight training however wanting to gain "some" strength not so much weight though as I'm currently around 74 KG.

I have a pretty set routine of 5 rows per week focussing on 500m and would like to add three weight training session per week, thinking of monitoring my weight and adding steady state cardio as a means of maintaining sub 75kg (assault bike - running - HIIT work etc)

Wondering if anyone can suggest a basic strength training routine to get me started including approx. weights/reps/sets perhaps suggested weight being a percentage of body weight to give a rough starting guide?

Thanks so much in advance all, really appreciated your guidance.........cheers

[Dangerscouse]

Jade, if you have three days Push Pull Legs (PPL) is a good option.

Push is for example bench press, tricep pushdowns / dips, dumbbell flyers erg

Pull is for example bicep curls, bent over rows, hammer curls, bench pullovers

Legs (& shoulders) could be squats, lunges, split squats, goblet squats, leg press, calf press and overhead shoulder press, landmine presses, lateral dumbbell raises etc

Also don't forget about core workouts e.g. planks and variations of, reverse planks etc and general stretching

It's probably best to stick to 3 sets of 8-10 reps. Weight is too subjective to advise on. Try a weight and then increase/ decrease/ maintain as appropriate. You should know quite quickly what feels right.

A quick Google search for any of these exercises will give you more info than I can and possibly searching for PPL may yield good results too.

You might need to reduce your rowing from five sessions as weights take a toll on you if you're not doing them at the moment.

[Gammmmo]

I'm sure we can get this thread going although I think there'll be a fair degree of overlap with the "Training Today" thread - certainly Shawn seemed to use the original version of the Sprint thread to detail what he was doing rather than use the "Training Today" one. I think people enjoyed it because Shawn was pulling some great scores and even WRs, had links to instagram to demonstrate and had the whole carnivore diet thing going on. I'll be honest and say that original thread was no interest to me at the time but lately I have been experimenting with 1K and intervals leading up to this distance lately, and would be very happy to see more people post here as I think most are more likely to discuss what they are doing. Who knows, maybe Shawn will be back...

[hjs]

Hi Guy's, firstly a big thanks to all for contributing to this post, very informative and inspirational.
Apologies if this is not the ideal location to ask the following (admin discard if so)

I'm currently working on improving my 500m, slowly building a little more strength but still a long way to go:
So I've been comparing times from similarly rated lightweights and have noticed their low pull and 100m times are significantly quicker, so I'm now thinking it's time to progressively add some weight training however wanting to gain "some" strength not so much weight though as I'm currently around 74 KG.

I have a pretty set routine of 5 rows per week focussing on 500m and would like to add three weight training session per week, thinking of monitoring my weight and adding steady state cardio as a means of maintaining sub 75kg (assault bike - running - HIIT work etc)

Wondering if anyone can suggest a basic strength training routine to get me started including approx. weights/reps/sets perhaps suggested weight being a percentage of body weight to give a rough starting guide?

Thanks so much in advance all, really appreciated your guidance.........cheers

Nbr 1 focus should be deadlifts, the relation between low pull and deadlift strenght is high, and you can get stronger without gaining much weight. Squats and backpulls also are very usefull.
For deadlifts, go for low reps, not for volume and get your technique good dailed in.

This forum is not a good place,sorry guys, no strong sprinters around and also not very serious strenght training guys. Look around on instagram etc.. There you can find better info.

[lindsayh]

Hi Thanks so much in advance all, really appreciated your guidance.........cheers

this might help with stroke power
also need to work on stroke rate - best to get "comfortable" with around 40

https://peakcentre.wordpress.com/2009/0 ... rformance/

[JadeMerrett]

Dangerscouse, hjs & lindsayh......thank you all so much, I will use this advice and progressively add some weight training to my program, here's hoping there will be a transfer to improved low pull and 100m times.....will keep you posted

[GJS]

I'll return to this here thread at some point.

Just working on strength at the minute. I recall my modest records from last year - 1.23.8 250m and a 1.15 LP - and hope that those readily fall on my return.

My upperbody pulling strength is improving and my trap bar deadlifts are coming along. 170kg 3 x 5 today. Have yet to properly work squats into my programme, such as it is.

Would love to get somewhere close to dwalk's excellent numbers but doubt I will even with age and obesity on my side.

[dwalk]

Gonna try to ramp up the stroke rate again and go back to full drag sometime this week. Really want to hit 14.0 or lower, when I hit my 14.2 last year I could not pull 1000 watts at under 50SR. So hopefully I can get the new power to transfer to the higher stroke rate.

[dwalk]

Logged a 14.3 today, sr59, which is still ten lower than my 14.2PR. I’m just starting to try and get my feel for the higher rates back, but sub 14 feels very possible.

[lancecampeau]

I love sprints! Gave my 100m a go today (after a solid day of labor wrangling a floor polisher and about 25 minutes of playing the drums at high intensity).

First run
100m / 16.1 / 1.20.5 / DF 200 / SR 56 / SPI 11.98 / 838w peak power (1:14.7 pace)
Fell off my seat a bit mid way but saved it to match my all time best from last summer. The rower wasn't weighted down and moved 2 or 3 times during the first 10 strokes.


Second run (aborted)
100m / 18.8 / 1:34 / DF 200 / SR 42
I fell off the seat completely with 50m to go and strained my right trap in the process (a long time, nagging injury)

Did the whole thing while wearing jeans and a T-shirt ... A better overall strategy should deliver a sub 16 soon.