Sprints and Stuff- training/questions 1k and below

[Shawn Baker]

https://instagram.com/p/BWYXzbTgBZR/

Dropped this little bomb of a workout today

10x 100m 2r at 1:08.1 avg- fueled by 2 steaks

[Dry123]

Out of curiousity I checked the rankings, worldwide, 30-39 HWt you would rank 17th of 175. So, with no serious 500m training; I would say you do have some talent for this.
Don't get overly enamored with the pure power training (as important as it is). There is still an aerobic component to the 500m. Every effort much over 10 seconds is no longer a pure sprint; it must be paced. Even the power house Sam Loch has a long standing background of national/olympic level rowing. Since you're just returning to rowing after a long hiatus it might be appropriate to work on the aerobic/endurance part of the equation. It's also possible that the 180 drag is a little much, may be tearing you down to much. You may want to direct a question at Shawn directly regarding aerobic work, he's certainly had the results! Remember , don't be too fixated on getting to 350m on target, ya need to hold it to the end. It ain't easy getting it just right!

Oh, that's not too bad obviously. I don't know if we here (Sweden) have the same units as you, but I suppose that the dragforce is in Newton?! I will try to decrease it a bit and see if I could hold the pace a little longer. I beleive that there is maybe one or two seconds to gain in the last 200 m.

My advice for 500m - just do a bunch of them hard

Full speed?

Pretty good, also looking at you build, not being a giant. Age is no problem, 37 is still 100% of your peak.

Those longer sets always will be tough, thats the whole point, if you look a Shawn, he does zero longer work and zero cardio, just strenght and sprints.
The number one thing about 500m is raw speed, get your max speed up and your 500 will follow.
If you also look at longer stuff aerobic work is usefull.
Deadliftnumbers are important if you ask. Get those up and your erging speed goes up.

Thank you!

I understand also that I have some techinque training to do. I did a few intervals last week (100, 150, 200, 250, 200, 150 and 100) and my highest pace was at the last one (16,7 or 1:23,5) where I used more arms than legs in order to keep a high stroke rate (50). My low pull is 1:19, so hopefully I can get down to these numbers with the legs included as well. From 1:25,6 it would'nt be impossible to reach below 1:25 i hope.

I better do some deadliftning.

Thank you all for your answers!

[hjs]

Re Dry,

If you have some spare time, read this thread more, it will give more info, certainly about the way Shawn got faster, also about his diet, which is different, super simple, but your doctor would not advice it. on his twitter account lots more about this.

Re technique, certainly true, simply doing it helps, and speed should be high enough.

Re Jack, it looks he now, finaly, got it, did not react anymore. Lets hope it stayes that way.

[Shawn Baker]

https://instagram.com/p/BWbZZKjgJCo/

Just copied a workout Ross Love did the other day, managed to clip him by a bit

[Droode]

3,2,1...Boom.

[hjs]

Paul, as always, you twist things around, I stopped reacting to things you do long ago.

Only when you feel the need to react on something I say, talking bull, I will react. Simply do like me, ignore my postings like I do with yours. Main reason, it will stop this thread from going wrong.
Do you see Shawn reacting left, right and center? Or does he focus on doing his work?

And me a big guy?, again bull, at races I am always the shortest, not the lightest, you have never seen me in life so you can,t know. We are exactly the same age, same height, your weight I don,t know, but can,t be much off mine either. Not that it matters, but stop making things up.

[hjs]

Stop Henry telling me, I am entitled to my opinion, nobody compares themselves to Pete Marston but does his training,
nobody compares themselves to Mike Caviston etc etc. Sam Loch is a coach, and a blood damn good one.

I am like anyone's entitled to my opinion, and I have given.

Thats the problem, you don,t have an opinion, you randomly copie and past stuff from OTHERS.

again a bull post.

We simply go on untill they block us.

[Anth_F]

Anth I don't care, you also have no right to do that as one you don't do this kind of work and secondly I will not be held like this by you
or anyone.

What the hell has me not doing this kind of work in any way shape or form got to do with what i said to you And i have every right to my freedom of speech on this forum as well.

[Edward4492]

To get back to some more on-point discussion, this one is directed to Shawn. Since you have done what can only be described as a totally sprint, short burst, exceptional peak power type of training....how do you think this has developed your aerobic system; your ability to go hard at the longer distances? For example, what type of 2k or 5k time do you think you are capable of. No one can question the efficacy of your raw, brute power and strength. And of course there isn't much to discuss when you hold a 500m WR. Your physique is enviable by any standard. But it seems to be accepted at face value that this type of training automatically builds a strong aerobic system. Maybe Paul's tests be will be more telling as he plans on a 500m, 1k, and 2k. And he is probably (from a fitness stand point) closer to the athletes that post here in raw ability. What kind of 2k perfomance follows a 129.9 500m? And it's actually a great experiment since Paul has been doing (from what I can tell) nothing but hard training for the shorter(500m) event.

[Citroen]

I've had enough. LOCKED.