Sprints and Stuff- training/questions 1k and below

[Shawn Baker]

1k wu row



Target was 10 reps rate 20 at 1:43.5- ran out of time and only did 8 reps - still it was fairly hard work - DF was at max

1k cd row

Did 80lb KB swings x 10/10 hanging leg raises x 10-- for 5 sets (so 50 of each)

Forget to do them last night

Maybe something else tonight depending on how I feel

This was fasted

Dean, thanks- I'll see if I can video the next one

[Shawn Baker]

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

Sydney University 1 minute rowing competition

[mdpfirrman]

Even though I'm more of a long rower, appreciative to have this thread. My son, who works with me, goes to the gym daily. He's more of a "power guy" than a cardio guy. He says what I do on the rower "looks dreadful...". He just tweaked his hamstring deadlifting nearly 400 lbs (he's only 5'7" and weighs around 150 lbs). He's looking into the rower when he's ready to rehab. I've been telling him there's more to rowing than doing hours endlessly like I do. Though he won't be ready for some of the more challenging things you guys do for a while, it gives me more ideas on what to tell him to do for more power and less cardio type of rows. He actually could probably be a stud lightweight rower if he wanted to be.

[Shawn Baker]

Mike, it's a niche within a niche sport (but I definitely think its popularity is growing) Perhaps we'll one day see sprinting contested just as much as the 2k (the sprints are certainly more accessible to crossover athletes)

Anyway tonight just a quick relatively easy one

Airdyne 5 min easy wu

Behind the neck jerks to 240lbs, then 225lbs x 5 sets of triples

60lb dumbell curls 25 reps each arm and done!

[Shawn Baker]

https://m.youtube.com/watch?v=nAg9n4kfebA

World Kettlebell Champion tries a 100m row

[hjs]

Mike, it's a niche within a niche sport (but I definitely think its popularity is growing) Perhaps we'll one day see sprinting contested just as much as the 2k (the sprints are certainly more accessible to crossover athletes)

Anyway tonight just a quick relatively easy one

Airdyne 5 min easy wu

Behind the neck jerks to 240lbs, then 225lbs x 5 sets of triples

60lb dumbell curls 25 reps each arm and done!

Still think, it would be a great strongman thing. Would love to see those guys pull a 100/200 meter race. Problem would be they are often not clean, so it would give tainted results.

[PowerRower]

I have had 2, 800+ lb deadlifters in my gym to try to beat my 100m WR... they were also men over 6'2" tall so large athletes on top of that. They came nowhere close, low pulls of 1:07/1:08 so while I think there are some Strongmen competitors that COULD do it if trained... I dont think anyone just hops on it one day and breaks it without significant training. The development of body mechanics and fast twitch mucle is imperative to be able to pull 1:03 splits... strength is important of course but not the key factor imo.. as I don't consider myself strong anymore. Im sure if you put Brian Shaw or Thor through a 4 week sprint program they could do it.. but I dont think either could without some work.

[hjs]

I have had 2, 800+ lb deadlifters in my gym to try to beat my 100m WR... they were also men over 6'2" tall so large athletes on top of that. They came nowhere close, low pulls of 1:07/1:08 so while I think there are some Strongmen competitors that COULD do it if trained... I dont think anyone just hops on it one day and breaks it without significant training. The development of body mechanics and fast twitch mucle is imperative to be able to pull 1:03 splits... strength is important of course but not the key factor imo.. as I don't consider myself strong anymore. Im sure if you put Brian Shaw or Thor through a 4 week sprint program they could do it.. but I dont think either could without some work.

I certainly don,t think peope will just hop on and pull super times. Training is needed, plus relevant fitness. The more athletic, taller guys could be fast proberly. The very heavy shorter guys I don,t think so.
You are proberly right, not strenght alone, but speed of motion is needed. Its not for nothing Phaller pulled a 1.13 500. He certainly was not super strong.

[Shawn Baker]

Ross, you should see if Ortmayer,Thigpen or Andy Vincent can do it as I think they all live in the Houston area?

[Tim K.]

https://m.youtube.com/watch?v=nAg9n4kfebA

World Kettlebell Champion tries a 100m row

That second pull looked like he was trying to whip the machine to death

[T_M]

Still think, it would be a great strongman thing. Would love to see those guys pull a 100/200 meter race. Problem would be they are often not clean, so it would give tainted results.

For entertainment purposes, it would be fun to watch. Maybe take out some of the technique of high rating and minimize height advantages by giving the guys three attempts at a low pull, each attempt limited to 4 strokes or something like that. In high level untested comps it's a level playing field anyway.

Of course, C2 might have to rip up a machine with a motorcycle chain to withstand multiple attempts with these guys...

[PowerRower]

I have had 2, 800+ lb deadlifters in my gym to try to beat my 100m WR... they were also men over 6'2" tall so large athletes on top of that. They came nowhere close, low pulls of 1:07/1:08 so while I think there are some Strongmen competitors that COULD do it if trained... I dont think anyone just hops on it one day and breaks it without significant training. The development of body mechanics and fast twitch mucle is imperative to be able to pull 1:03 splits... strength is important of course but not the key factor imo.. as I don't consider myself strong anymore. Im sure if you put Brian Shaw or Thor through a 4 week sprint program they could do it.. but I dont think either could without some work.

I certainly don,t think peope will just hop on and pull super times. Training is needed, plus relevant fitness. The more athletic, taller guys could be fast proberly. The very heavy shorter guys I don,t think so.
You are proberly right, not strenght alone, but speed of motion is needed. Its not for nothing Phaller pulled a 1.13 500. He certainly was not super strong.

I wasnt implying that you did... just stating my opinion.

Shawn I used to train with all of them, especially Josh and Andy. Still talk to Andy regularly. He actually rows multiple days a week, mostly tabata. We have talked about my sprinting before and he is impressed by it as he cannot touch the numbers.

[Tim K.]

C2 might have to rip up a machine with a motorcycle chain to withstand multiple attempts with these guys

http://www.did-coltd.com/english/products/pdf/s_101.pdf

Think theyre good.

[Shawn Baker]

https://m.youtube.com/watch?v=58p6_OpCcRs

This was former worlds strongest man champ Marius Pudzianowski in a 500m comp against a supposed Olympic silver medalist (I believe winning time was 1:18)

[PowerRower]

https://m.youtube.com/watch?v=58p6_OpCcRs

This was former world strongest man champ Marius Pudzianowski in a 500m comp against a supposed Olympic silver medalist (I believe winning time was 1:18)

People have no idea what it takes to pull a 1:11.9, lol much less a 1:10.5. Muscles wont get you there, being strong isnt enough. There are so many factors. There is a level of athleticism required which is why the muscle bound have a hard time with it.. mariusz was known as the BEST conditioned strongman on the pro circuit and a 1:18 at his size isnt even respectable. Mental toughness is a huge factor. It takes a lotof things along with training. I am also starting to find that the 1k is just as tough although 1:10.5 is more impressive than 2:39.6 in my opinion. The 500m will never be broken.