Who Needs Weighted Pull-Ups? | PCC Blog

Pull ups (Chins) are so essential for arm drive, and arms are so essential for sprinting.

Take note.

 

 

Who Needs Weighted Pull-Ups? | PCC Blog.

 

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Suddenly it’s One week.

Hell, where did the last four weeks go?

This time next week I’ll be in Adelaide for Beach competition next day.  Well, even tho’ I haven’t written anything up I have been watching the training schedule.  The rule is; go hard three weekends away from a major comp, so I have had a Saturday comp on the track in Brisbane running 60, 100 & 200m.  My times were 1/2 to 1 second off the times I ran 2 years ago for Nationals.  OK with four weeks of tapering to go.  Lesson learned?  Don’t cut short on the warm up.  I didn’t quite feel the ‘spark’ and only in the 200 did  I have good race practice.

Last Saturday was a Masters Beach carnival.  Due to dropping down in age groups I finished up in the 50/55 yrs sprints & flags.  Came 6th in the sprint, 3rd in flags (also got my shoulder crunched in flags).  The day was saved when our Relay came first against the younger age groups.  Further saved by recognising that I ran poorly in the sprint but brilliantly in the relay.  The difference?  Mental attitude.  I was fighting to gain ground in the sprint and felt ‘crappy’.  Being third runner for the relay with our team already in the lead was totally different.  An exhilarating challenge.

I will be faced with the same scenario in Adelaide, giving away possibly 8 yrs, so I must be prepared.  Fifteen minutes of EFT should do it.

Thanks Gary Freeman & Silvia Hartmann.  [EFT, The Sportsman’s secret weapon is safe with me]

So now I’m into day 4 of a 10 day countdown.  Fortunately my philosophy for training has always been to be at 80% fitness at all times, then bump it up to 100% in three weeks.  I’m basically following Charlie Francis‘ advice to harden up the muscles & nervous system in a 10 day period.  Track intensity comes down from 200’s to 30m’s, weights go from 3 rep max’s to explosive cleans, kettle bell swings go up to 80 and back to 50 and so on.

Also keeping fingers crossed.

Sandrunner202

Countdown week 5

As usual the last few days of week 5 got away from me.

Yes, I got to the swim.  Purchased a ‘pull buoy’ hoping to elevate my ‘sinking legs’.

Certainly did the trick.  Made swimming soooo easy.  Almost pleasant.  Now, how do I convert that position
(level) without the floatie?

I’ve decide not to put the swimming pressure on myself until World’s in Adelaide (see previous post) is over.  I will still have two
proficiency days to get it done.

One of my challenges in coaching is to prepare a lady for World’s sprints and flags.  Her sprinting is improving but I was able to watch her flag starts at a recent competition and knew we had to make a change.  I now have her using her knee as the prime mover in the get up process and it’s starting to look 100% better.

It has only occurred to me last season that the hip flexor provides more power than arms, and when used in combination virtually propels me toward the flags.  I’m using this also for the ‘nippers’ who do not as yet have strong arms.

For my own training I’ve decided to keep my fitness level at 80%.  The choice was to back off training for a week then ramp up over the next three.
Problem is, as I get older, recovery takes longer and I might not get back to peak fitness by November 7th.  So I’ll stick with my training philosophy to always be at 80% and put in two hard weekends before the final comp.

Finally, to round out the week, I’m 90% sure I have two of my beach competitors in the Branch team.  The final list is not out yet but they would be hard to omit.