Sprints and Stuff- training/questions 1k and below

[lindsayh]

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

I agree Joe - have a look at what Dirk Moller does on the ISS blog threads - short intervals with long rests like 250m/2'r x5.
You want to be able to go very fast each time. my recent session is 5x300/2'r then 5x200/90"r then 5x100/1'r with 5' between

[hjs]

Proberlt belongs here. Working on my speed. Not doing much sprinting, only weights and low rste stuff, but its getting me faster.

Today, outside, nice weather but erg in the shade, with a shilly notherly wind in my back. Worldwide its warm on average, but over here March and April are cooler then December

2k 150.5/22
500 paddle
500 race start, 1.20 first 100

TT 500, drag 150, 1 hole showing.

100 119.5/45
200 120.0/45
300 120.5/41
400 121.5/44
500 122.5/51

120.7 pb with 0.3 beating last week. So good, had a moment of doubt with 170 to go, but not really lost pace. Last 100 lost the seat a bit, but don,t think it costed me much if any.

5k 154.2/23 fartlek ish

10 min 2.24

No weights today.

[G-dub]

H - you need to get more fit

[hjs]

H - you need to get more fit

Indeed, about time I put a bit more effort in

[Shawn Baker]

1k wu



DF 213, target was 1:27.5 at 24spm, should be easily achievable just need to get timing down and adjust to new rate

1k cool down

124lb KB swing x 10 reps on 1 minute rest x 20 reps (200 total reps)

Pretty decent work!

Nice Henry! Just a bit more!

[lindsayh]

FWIW this is what Dirk Moller has written on his ISS blog about training at the moment

Been talking a bit With Leo Young on FB, asking him what he thinks could be a good program for the 1min/500m....
Looks now like this:
1. day: weights, 10-15min wu, 5x30sec, 5min r, in about the "1min WR time"
2. day: just very easy 15-20min bike or rowing. More like a aktive break.
3. day: weights, 20min wu, 3-4 1k, 4min r,
4. day: like day 2
5. day: weights, 10-12min wu, 10x100m, 1min r.
6. day: like day 2 and 4.
I was also teeling him i want maybe train a bit less, but also a bit harder, so more rests. Not sure if i can follow the program 100% and if my back can handel the 2 times sprint a week. But will try...

Legday tis morring, same stuff a normal...
Rowing, 12min wu, 3x1, 4min r, 1.38,7 avg. Nothing to be prout over, but maybe a littel step forward:-)
1k cd..

[Shawn Baker]

1k wu row



Little bit better than last time, keeping it full slide at relatively low rate (trying to simulate 500m rate and pace, so not doing a true sprint for these) DF was max, relatively comfortable

1 k row cd

Some decline cambered bar bench press to 245lbs

Some dumbell curls with 60lbs

Overall a fairly relaxed, easyish one

[lindsayh]

It seems that this is the WOW (workout of the week) for the sprint trainers
Copy the session but not the pace of course - PB for me on this which is encouraging but a bit disappointed that the LP wasn't lower - just couldn't get below 1:19.
2k @2:10
2k @2:02

10x 100m/1'r = 1000 @1:21.4
first 16.4 then rolling .2, .1, .0, .2, .3, .3, .4, .5, .4
DF172, SR50, 649W MHR153 LP 1:19

2k @2:13

[Shawn Baker]

Solid Lindsay!!

1k wu row




Target was 1:27.5 at 24spm DF was max- managed it decently- a little pain for about 2 minutes afterwards- next time up rate to 28 and look for 1:25

1 k cd row

Next 124lb/56kg KB swings- last time did 20 sets of 10reps on 1 min rest

This time I switched it around to 10 sets of 20 reps on 3 minutes rest- this was much harder- gets pretty difficult after about 15 reps, especially last 3-4 sets - glad to get through it- ouch

[Papy]

I'll just post this one here for once, if only to keep Shawn on his toes

w/u 1.5km, then attempted the 1 min - 31 spm - DF 126



New PB by 9 meters.

Rested 5 minutes approx and attempted it again :



Dammit, so close Still, having a blast.

c/d 4k

[Shawn Baker]

Gettin' Dangerous Papy!

[Shawn Baker]

I try and get some reasonably regular work to maintain explosiveness, which I personally think is very important to maintain as we get older.

Row 1 k wu

Jump rope x 100

42" box jumps x 3, 44" box jumps x 2, 46" box jumps x 10

Plyo push-ups 10 sets of 5 reps using 6" boxes

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

Everything felt good tonight

[Shawn Baker]

1k wu row



Did this using full slide and thus relatively low rate - each rep was about 85-90% effor, making the whole sequence about 90%

1k row cooldown

124lb KB swing x 10/20lb med ball slam x 10/hanging leg raise x 10--- x 2 rounds without break- rest 5 min and repeat twice for total of 6 rounds- pretty hard work -HR in 170s

1k cd row

[mdpfirrman]

Not quite the stuff that Shawn does or the speed of you guys (like Lindsay), but set up a nice interval / HITT workout yesterday working more on speed intervals.

Did a 1500 W/U, then started 6 interval rounds of 300m / 5r. During the "rest" did 20 pushups, squats (with kettlebells) or walking lunges (around 20 meters), dips to fatigue and lateral raises (around 20lbs or so). Walk back to rower (had around 1:30 left each time) and rested until next 300m. Making it a 5 minute rest instead of 3 minutes (my last major fail) made it doable. That and I set a reasonable pace goal (just a couple seconds below my 2K PB to start) on the first few intervals.

1:47.8 / 30
1:46.0 / 31
1:45.3 / 32
1:45.3 / 32
1:45.8 / 32
1:43.5 / 34

1:46.6 / 31 Avg

This is a keeper workout for me. I enjoyed it. For me, it was very tough too. Those paces (I thought) were very modest but the last round was very difficult. I suppose it's in part because your muscles are so fatigued from doing the lifting on your rest periods from rowing. I'm mostly doing steady state work (3 to 4 days a week) so I need some sprint / faster work mixed in so I don't lose it. I'm also gradually planning on doing more power / explosive work (I do it now but didn't want to start out doing things like box jumps until I saw what this would be like) included in this workout.

[Shawn Baker]

https://www.instagram.com/p/BEoKaP3LgYz/

Ross Love had a nice low rate 500m- good power display ( I can certainly appreciate the effort having quite a few hard rate 20 500 m recently- best I got was only 1:29.3 at r 20 though)


Mike looks like a nice circuit!