Sprints and Stuff- training/questions 1k and below

[T_M]

...And without the lucky cap too! Congrats!

[Shawn Baker]

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

And again- almost comical- stay in seat dummy- 404 meters

[cannondalerugby5]

Hi
I have read through the 31 pages with interest,great content and great achievements.

I would like to improve my sprint times and have a question specific to strength training.

I only have 45 mins each lunchtime so time is tight.

I have read the link ref Russian strength training (Pavell) ,1 exercise each day either dead ( 1 per week),bench or squat ( 2 per week) ,5 x 5,bang on an extra 10 Lbs next week,fail at 3 or 4 reps keep at that weight till you achieve 5 ,bang on another 10 lbs!

I like the simplicity,session length and focus.

However would a better 3 exercises be Seated leg press,Cleans and Seated cable rows as they are more rowing specific.

Point of note - I am at the age where dynamic jumps and bounding would expose me to injury.

Any thoughts and thanks for reading.

Steve

[Shawn Baker]

After decades of competing in many different sports the simplest answer is that rowing is rowing specific- you get strong with big heavy compound movements- squats, deads, Olympic lifts or pull variations, heavy KB swings are also decent IMO- sleep, diet are important- you need it all!- you can train a strong rowing stroke with low rate work- in my case I did them over very short distances for very hard efforts- likely need a strong back to do it though

[cannondalerugby5]

Thanks for reply Shawn

I did notice your power rate 20 reps from earlier in the posts,I will work up to these ,as you say "watch your back"

So to clarify the 3 exercises per week at 5 x 5 heavy will provide a sound base and I am not wasting effort in the wrong area ?

Appreciate that I also have to vary the ergo sessions and am following a mixed program.

Just to check technology - did you get my pm from earlier this week?

[Shawn Baker]

Steve, Just saw your PM, I'll send you a reply

[cannondalerugby5]

Thought you hadn't seen it Shawn

Appreciate your busy so when ever you get a chance to reply would be great

Cheers

Steve

[left coaster]

100m = 15.5 @ 1:17.9.

A small improvement over my pb, will jot this down for the August c2c and go after the 200 next.

200m = 32.1 @ 1:20.2

First PB attempt at this right after the 100. Might be able to shave a tenth or two so I'll try again tomorrow.

For some reason my PM5 is adding 1/10th to my times when I press memory -- has anyone else had this happen? My 200m was actually 32 sec flat when I stopped rowing but was recorded as memory in the PM5 as 30.1...

[Shawn Baker]

http://leotraining.io/lt-018-sam-loch-h ... -training/

This interview with Sam Loch is quite insightful and much parallels my philosophy about training for the erg!

[Shawn Baker]

So first go at 500 m - got a nice little PR and new American 40+ record (previous 1:17.3)- limited stroke rate to 36 and didn't go too hard as I'm a little bit fatigued from yesterday (mostly a lot of mental stress and adrenaline that accompanies a world record attempt)

On basically about 10 grams of carbs today! Yes I believe a low carb diet helps a lot with limiting oxidative stress during training and thus facilitates quicker recovery- as evidence by what I am doing just about every day

Finished with 176lb KB swings and hill sprints

[Bob S.]

Congratulations again! Keep'm coming. It looks like you are making the most out of your short sojourn at sea level.

Bob S.

[Shawn Baker]

So target is 1:16.0 at 36spm - not quite and really first day in quite a while that I've failed to progress- still this would tie the 40+ American record I set yesterday, so not too bad - I have 2 more days left at sea level so probably not enough time to go after the 1:15.3 WR- I'd say if I had another 2 weeks here I might be able to!

Finished with clapping push-ups 20 sets of 5 reps

Hopefully I can get sub 1:16 by Monday

[hjs]

Still very good, you made solid progress 500m wise. Every second at this pace is a ferm step.

[Shawn Baker]

Thanks Henry- quite interesting how the pacing and energy differ by just adding 15 seconds! Got comfortable with the 1 minute stuff, 500 now seems foreign somehow.

Nonetheless 1:16.6 is totally unacceptable! Not one to roll around on the ground after a hard row (bunch of theatrics if you ask me)- but I need to dig a bit deeper- definitely mental weakness currently- both in drive and in intelligent execution

Tomorrow!! (Or maybe later today if I can't handle the disgust )

[hjs]

Thanks Henry- quite interesting how the pacing and energy differ by just adding 15 seconds! Got comfortable with the 1 minute stuff, 500 now seems foreign somehow.

Nonetheless 1:16.6 is totally unacceptable! Not one to roll around on the ground after a hard row (bunch of theatrics if you ask me)- but I need to dig a bit deeper- definitely mental weakness currently- both in drive and in intelligent execution

Tomorrow!! (Or maybe later today if I can't handle the disgust )

After a 500 I never roll over, after a full 2k I feel like I drawn, certainly not theatrics

That extra 16/17 seconds is the lactic bit, funny how our body reponds. Only guys like Phaller and Smith I have seen keep fully going for the full 500, almost everybody dies, also don,t think its trainable.
You can compare it with a 1k speedskating, 70 seconds, some can handle that, most die in the final corner and the pure sprinters almost never master the 1k.

Can,t comment about your attitude, but doubt its very weak Maybe you should get some spectators having around, and keep your raceplan.....