Sprints and Stuff- training/questions 1k and below

[G-dub]

Yo Shawn and all you big burlies,
I have been building up my deadlift after a few years of neglect. Right now I am doing 5 x 8 and am adding weight each week. Last week I also did some bench height jumps in between sets and am not resting too long between sets. So far its all nothing too taxing. Does it make more sense to do a program that is heavier and less reps/more rest or is doing what I am doing OK (recognizing that doing anything after not for awhile is all good)? I am doing it all to support my rowing training mostly and to get stronger. I will also add power cleans and bent over barbell rows to the mix.

[Shawn Baker]

Drove to California yesterday with the dogs- about 11 hours in car- thought about bringing my rower but decided not to as the gym rowers last time were no too bad

Decided to go for a 750 and target 1:27.0



Got it without too much struggle but unfortunately found out that the foot straps are not very good, they loosened of fairly quickly which prevents me from being able to drop the split very much- despite that was still pulling 1:28/1:29 at end

Did some 250s and had same issue- at home can get below 1:20- here best about 1:26

DF today was 185

Did some behind the neck jerk 225lbs x 10 singles

Finished with a little high rep pump on chest press machine

They have 2 rowers, will check out other 1 to see if foot straps are better (it has a little slack in chain- maybe stretched out bungee?)

G-dub- if you are wanting to get stronger- do lower reps/ higher weight and take plenty of rest between sets

[G-dub]

So I did my power to weight ratio and got 7.6 which puts me in the lower end of the "college men" category. I also did a 100m test and got 16.8. I'm pretty sure I can do better than that - getting used to starting at 200 DF will take a minute (or maybe on that exercise I will lower it some). It will be fun to see if these can be improved through weight training. I'm going to rotate bench jumps and deads then power cleans and deads and then on the third week test again and also work on it. Do that for awhile on Tuesdays.

[Shawn Baker]

Am- woke up took dogs for quick walk- hit a 10 minute cold shower- then off to gym for a little training whilst fasted

Easy 1 k wu
Rowing machine I wanted to try was occupied (never seem to have this problem at home)- so just used same one from yesterday (didn't try to double pass the foot straps as it looks like a pain to do) decided to do 1500m on - 6:30 2k pace

Started out a bit fast but once passed 1000m eased up to hit target- foot strap way loose again




Effort was about 85-90% I'd say

1k cd

Then did a little lifting

Deadlifts (no belt, Oly shoes) 405lbs x 10,8,6,4,2 - fairly easy (legs a bit tired from row)

Did some machine cable rows- up to entire stack x 10 (haven't done these in several years)

G-dub- looks like a good plan- just remember it takes time to get strong (just like it takes time to hold an aerobic base)

[left coaster]

Was it a US president who said "a man who tells you he likes a cold shower in the morning is likely to lie to you about other things as well"?

[Shawn Baker]

I'm "warming up" to them

[hjs]

I'm "warming up" to them

Californië, cold is luke warm over there . Bading in icewater is the real thing

[Shawn Baker]

I guess I could head out to your part of the world, Henry, and hang out with Wim Hof and get real cold

[left coaster]

So I did my power to weight ratio and got 7.6 which puts me in the lower end of the "college men" category. I also did a 100m test and got 16.8. I'm pretty sure I can do better than that - getting used to starting at 200 DF will take a minute (or maybe on that exercise I will lower it some). It will be fun to see if these can be improved through weight training. I'm going to rotate bench jumps and deads then power cleans and deads and then on the third week test again and also work on it. Do that for awhile on Tuesdays.

G-Dub, I've been catching glimpses of your struggles with the PP and frustrations in your efforts to break 7 min 2K. I'm no expert, but my instincts tell me you're on the right track by doing some 'bottom up' power training. I'm going to take a run at the power to weight ratio at some point in the coming days, expect I'll be lower than you as I'm quite a bit heavier. It's also been a long time since I've worked at 200df. I've become quite accustomed to lower df's and moving fast rather than hard, higher df's feel strangely heavy now which was not my experience when I started.

[hjs]

I guess I could head out to your part of the world, Henry, and hang out with Wim Hof and get real cold

Wierd guy, but he can teach us a bit about handling cold yes I was more thinking Russia and Ice lake swimming. Over here its seldom really cold, only the combi with the wind is often nasty.
Could go to one of his classes, its around the corner roughly speaking.

[G-dub]

Lefty - thanks. I think the plan is top down and bottom up! I also know that I need to develop the aerobics more and will keep doing that. But it's fun right now not worrying about "the goal that became an obsession" and to explore other things that will also be good for me in general and I there is no doubt that weight training will be. The 200 drag is kind of a drag. The other hard part is knowing how to rate that test? I still am not sure I did it right. Next time I will make sure I'm using more normal stroke and not a sprint stroke (I assume that's they way you are supposed to do it?), so maybe my score will be lower.

[left coaster]

I'm not sure what a sprint stroke means to you -- I use a full stroke for everything except the launch but I have noticed some oddly compressed strokes with folks when they are doing high stroke rate sprints. It doesn't really make sense to me why people would do that beyond the initial push to get up to speed. It seems inefficient.

If it's a partial stroke without full extension then I think you're right, it would give a false reading relative to other participants who contributed to developing the norms. My take from the website is that the group averages were developed using a specific stroke style i.e. a full stroke, not a partial, done from the very first stroke.

[hjs]

I'm not sure what a sprint stroke means to you -- I use a full stroke for everything except the launch but I have noticed some oddly compressed strokes with folks when they are doing high stroke rate sprints. It doesn't really make sense to me why people would do that beyond the initial push to get up to speed. It seems inefficient.

If it's a partial stroke without full extension then I think you're right, it would give a false reading relative to other participants who contributed to developing the norms. My take from the website is that the group averages were developed using a specific stroke style i.e. a full stroke, not a partial, done from the very first stroke.

Sprinting is about rating, certainly not a full stroke. See vid

[youtube]
https://m.youtube.com/watch?v=FjY3eKNvzug

[/youtube]

[hjs]

https://m.youtube.com/watch?v=QFzCrGUBbmc


100m 13.8. Rating in the 70 ies

[left coaster]

HJS, even in the 500m sprints the athletes opened up and used longer (looks like full) strokes after they got up to speed. The stubby fella with the 100m, he just doesn't look like an erger, more a x fit guy who ripped out a fast 100.

Rates seem to start out very high and to then taper off. In the 500 it doesn't look like any of them maintain anything over 40spm.