Sprints and Stuff- training/questions 1k and below

Shawn Baker · Post by **Shawn Baker** » April 10th, 2016, 9:12 pm

Ok, snuck out to gym while kids were eating dinner for another go at a rate 20 500m

Further dropped DF to 185- goal sub 1:30.0 @20spm

Went 1:30.1 at 21spm- I suspect this little event will feature fairly frequently until I get it done!!

T_M · Post by **T_M** » April 11th, 2016, 11:17 am

Shawn Baker wrote: Deadlifts to 405lbs x 14 reps (no belt)- back feels solid

Is that how you fit your cardio into your training?

Kidding of course. That's an impressive number of reps at that weight.

Shawn Baker · Post by **Shawn Baker** » April 11th, 2016, 2:53 pm

T_M wrote:
Shawn Baker wrote: Deadlifts to 405lbs x 14 reps (no belt)- back feels solid
Is that how you fit your cardio into your training? Kidding of course. That's an impressive number of reps at that weight.

We'll, certainly heart rate is up at the end of the set!

Shawn Baker · Post by **Shawn Baker** » April 12th, 2016, 9:27 pm

1k wu row

Again close (1:30.0 @ 20spm), but no cigar

1k cd row

Hi box squats (no belt) 450lb 5 sets of 10 reps

On less than 50gm carbohydrate today

Shawn Baker · Post by **Shawn Baker** » April 14th, 2016, 4:54 pm

1k wu and cd

These were at around 500m pace (I hope

)

Fairly easy and all (except last) were done full slide- DF was at max

One set of 80lb 1 arm KB swing x 10 each arm

Did 10 sets of 5 rep plyo push-ups using 6" boxes- enjoyable

10 sets of 5 rep 20lb med ball overhead to ground slams

G-dub · Post by **G-dub** » April 14th, 2016, 5:19 pm

Shawn, I bought a 20lb slam ball today. It's amazingly heavy when you get it over your head to throw it! Glad I didn't get a 40'lber! Now I just need to not blast every one of my vertebrae all over the basement.

Shawn Baker · Post by **Shawn Baker** » April 14th, 2016, 9:20 pm

20lb is a good weight G-dub, I'll sometime use my 50lb for slams as well but is definitely a bigger challenge

left coaster · Post by **left coaster** » April 14th, 2016, 10:07 pm

I have one of those balls, is the goal to keep your feet on the ground when it is slammed? My feet want to come off the ground when I slam it.

Shawn Baker · Post by **Shawn Baker** » April 15th, 2016, 12:34 am

Slam the living hell out of it! Dont worry about feet- you want to accelerate the ball as much as possible

Shawn Baker · Post by **Shawn Baker** » April 16th, 2016, 8:01 pm

Soooo close- DF was 210

mdpfirrman · Post by **mdpfirrman** » April 17th, 2016, 2:04 pm

Tried sprints today again. I'm not sure what I'm doing wrong (if anything). Tried to do a reasonable amount of 250m sprints (I had in mind 10 to 12). Had no particular pace in mind. Perhaps that's my mistake. My PB best 2K (which I'm not sure has anything to do with picking a pace for 250m sprints either) is 1:49.1 pace.

Set if up for 250m w/ 90 sec rest. Averaged around 1:37.5 for the first four and then just completely died on the 5th. I didn't want to "pace" myself, instead wanting to go all out and see what I could do. Not many was the answer at that pace. First few felt good and I wasn't wired (HRM) but I know I wasn't recovered in 90 seconds to go again.

Increase rest? Go just a hair slower? Suggestions? I don't want to do 20 reps like Shawn. I'm looking to keep the sprint work powerful (for me) but not long in duration and once a week. Also, to add to information, I've never had a problem finishing a workout on Pete Plan intervals (things like 500 X 8 or 1000 X 5, etc) but Pete Plan sets a reasonable time goal for your usually based on PB 2K times or on your PB 5K +/- a second or so.

Shawn Baker · Post by **Shawn Baker** » April 17th, 2016, 2:54 pm

Mike, if you go real hard, increase rest period to about 5 minutes

Shawn Baker · Post by **Shawn Baker** » April 17th, 2016, 3:59 pm

DF 210- Finally, now let's move on!

Joe L · Post by **Joe L** » April 19th, 2016, 10:30 pm

Would 16 intervals of 250 meters on and 250 meters off/paddle be a reasonable sprint workout (In the WP, the L1 workouts include 4K of work meters, so that's how I came up with 16)? My goal is to be able to increase my rating on longer rows. A 250 meter paddle will be about 1 min 15 seconds of rest for me. Is that too short of a rest?

Any idea on target pace and rate. My most recent 8X500 (2 weeks ago) was 1:35.6 at 29 spm average.

Shawn Baker · Post by **Shawn Baker** » April 19th, 2016, 11:10 pm

Joe, think it depends on what you're trying to get out of the intervals and what distance your training for- when I'm doing my higher rep intervals my goal is to improve fitness not speed, for that I need less intervals at much faster pace and much more rest

Concept2 Forum

Sprints and Stuff- training/questions 1k and below

Re: Sprints and Stuff- training/questions 1k and below

Re: Sprints and Stuff- training/questions 1k and below

Re: Sprints and Stuff- training/questions 1k and below

Re: Sprints and Stuff- training/questions 1k and below

Re: Sprints and Stuff- training/questions 1k and below

Re: Sprints and Stuff- training/questions 1k and below

Re: Sprints and Stuff- training/questions 1k and below

Re: Sprints and Stuff- training/questions 1k and below

Re: Sprints and Stuff- training/questions 1k and below

Re: Sprints and Stuff- training/questions 1k and below

Re: Sprints and Stuff- training/questions 1k and below

Re: Sprints and Stuff- training/questions 1k and below

Re: Sprints and Stuff- training/questions 1k and below

Re: Sprints and Stuff- training/questions 1k and below

Re: Sprints and Stuff- training/questions 1k and below