.72 in 10yd dash and 1.94 in 20yd dash at 5'11 and 213-215. At 44yrs old. Personal records. (Hand timed.)

Forgot to say that in the 20yd dash PR video I ran 2.00. Didn't get the 1.94 on film.

Same thing with the 10yd dash video. Ran .78 in the video. Didn't get the .72 on film. I do too many of them per track workout to film them all.

Reading just the title I already knew this was from the legend himself

Try using a smart phone instead of a film camera next time. They've been out for a while and I hear they're pretty reliable. Film cameras are good for things like ghosts and UFOs and other things that didn't happen.

Track Coach here.

This is good stuff, but I strongly recommend that next time you mix it up with some "under distance" training. I think the 7 yard dash would be a perfect fit for you.

Matt - nice PRs. But how on earth did you slow down so much over the 2nd 10y? .72 vs 1.92? Are you jogging it in or something?

I don't know but this is the fastest i've ever run this. So i'm pumped about it. I do thousands of these per year and usually don't get anywhere near 1.94 sometimes. Sometimes i'm barely breaking 2.15 on some days.

I'm starting to go heavier in hack squats so we'll see if that helps in this. I'm still having trouble building muscle around my knees due to being a distance runner for so long. So getting my legs stronger has been pretty much impossible. I was thinking about adding in a 3rd day to do just a few squats at the gym and leg extensions but I found out in the past when doing that in 2008 that it really didn't even do anything.

I might try out Eric Bugenhagens method where he focuses in on one exercise and lifts it everyday but it's not sustainable and once stopping that type of thing i'm sure I would go back to normal strength. But the question is could I get strong enough for that 2 or 3 week period per year in legs that I can break more PRs at the track with it?

not sure how much a Freelap costs, but pretty sure those of us that have been around a while would pitch in whatever it takes for you to get one.

would be cool to see your actual times. obviously the splits of .72 at 10yards and 1.92 at 20 yards are incorrect.

I messed that up. My bad. Shouldn't have said I do thousands of 20yds per year. I do around 5 to 10 by 20 yard dashes on the 2 track workout days per week. Sometimes i'll do 15 to 20 though. So usually it's around 7 per track workout. That's 14 per week. Times that by 4 and that's around 56 per month.. .So probably around 45 to 75 per month. Which is at most 900 per year of the 20s.

So I don't know why I exaggerated a bit on that. But I guess out of a combination of 10s, 20s,35s, and 60s, you could say I do thousands per year because I do alot more 10yd dashes than I do 20s. So out of those 4 races it's probably 3000 to 4500 per year. Something like that.

Rotate in some relaxed 20cm hill repeats into the schedule also

You can't reliably time a 10y dash within any meaningful accuracy or repeatability. Get real.

Without a doubt, this is your funniest post yet. I used to think: this guy is insecure and delusional, but this takes it to a whole other level. The steroids are killing your brain cells if you can’t understand the error of your ways.

Do all the videos always have the same song?

Matt I like what you do and am one of your fans but you did not in fact sprint 0.72 for 10m. Hand timing is usually 0.25 or more too fast. There is an iOS app called SprintTimer you can use to accurately time your 10m (or any) sprint (app uses the camera for optical analysis).

I believe the SprintTimer app can be set up as a timing gate if you use it on two iPhones.

apps.apple.com

‎SprintTimer - Photo Finish

‎The most advanced sports timer in the AppStore! Featured by Apple in the TV-ad "Strength". SprintTimer is a unique sports timer and photo finish app that employs the same techniques as the fully automatic timing equipment (F...

Link:apps.apple.com/us/app/sprinttimer-phot...

Most of the elite sprinters use Freelap to time 10m flys...

simplifaster.com

Freelap Timing System Setup & Review - SimpliFaster

Carl Valle

Looking for a speed timing solution for your athletes? Consider Freelap timing systems, which use chips instead of timing gates and have other unique features and benefits that may just fit your needs and budget.

Link:simplifaster.com/articles/freelap-timi...

Here are some more systems...

sprintingworkouts.com

Timing Gates | The 6 Best Timing Systems For Sprint Testing In 2023

Timing gates give you deep insight into sprinting performance, helping you identify what you need to work on to sprint faster. Based on my experience as a sprinter and track & field coach, these are the 6 best timing systems...

Link:sprintingworkouts.com/blogs/training-e...

JAWKU has been making waves recently and looks pretty good...

jawku.com

Jawku Speed

JAWKU

The JAWKU Speed eliminates the need for expensive timing gates & unreliable stopwatches. It's the easiest, most accurate sports timing system available!

Link:jawku.com/collections/jawku-speed-1

He had me at "10 yard dash". I miss the days when he was the 400 meter guy, otherwise same type of posts.

You must have missed the one where he was testing his vertical jump in Wal-mart. 😂

I appreciate that. Is it 100 percent FAT? What's the correlation between them and FAT timing? How accurate are they? Seems kind of pointless though. All of my hand times have the .85 add in to them. So probably not worth it. It's sort of like buying expensive equipment to measure my broad jumps. I know where i'm at in that and that's 8.5 to 9.0 this year. Pretty much impossible to go to 10.0 feet at this point without some type of huge weight decrease of 50lbs or more and then a huge squat increase of 200 lbs or more which i'll never get to. Seems to be some type of physical impossibility for me to get over 9.4 in broad jumps.

I would have to hand time myself in -.07 meaning negative .07 which would be a full .78 of a second decrease over my PR of .71 that I just set last week for me to be anywhere near a decent FAT time in the 10 yard dash. Seems kind of messed up but that's just really how far i'm behind in this even with huge personal decreases in this over the past 8 years.

Anyways here's an update over the past week.

Got another PR in the 10 yard dash last week.

Ran .71 PR

.71 PR

.72 Old PR that lasted from 2023 till this year.

.72

.72

.75

.75

.75

.75

.75

.75

.78 Old PR that lasted something like 2018 till 2023. A full 5 years stuck at .78.

.78

.78

.78

.78

.78

.78

.81

.81

.81

.82

.83

All with 1 to 3 mins rest.

Best workout ever in this for the amount of .70s....

My PR in this used to be like 1.00 in 2016 or 2017.. Something like that. So back then my times were alot like these times but all 1.00 to 1.15 range.

So huge improvements on this over the past 8 years.

Broad jump has been really annoying though over the past couple weeks. Pretty much in the range of 8.5 to 8.9.... So really no improvements there. I always thought there was a 1 to 1 correlation between my broad jumps and sprinting. Guess not. Either my calves are just getting stronger overall while my quads are staying at the same strength or something else is getting better. Because I just still can't really improve on my broad jumps. And i've had alot of really good chances in the heat which I need(90 degrees and above), and high humidity and everything.. All of the factors needed to jump far but just couldn't get past 9 feet yet this year. Still stuck at 9.0 as my best this year.

So i'm thinking it's a quad issue. Where I just need to start going heavier on either squats or hack squats. Because I haven't really gone super heavy on them this year yet but still have been getting records. I mean I did make an effort to go heavier on hack squats last week but it just seems to be still not working.

I don't know what's wrong with my quads. Just can't seem to get them to grow or get stronger. Bench this year has been about 5 lbs better on average than last year. Still at PR levels on that from 2022. I need to get the break though and go 5 lbs past my PR from 2022 and go to 380 for 3 with a bounce on smith machine bench press equivalent with one arm.

Still thinking about adding in a few more sets of hack squats. But I only got about 2 months left of good weather before it gets cold so I need to start doing something to get my quads stronger. Either more leg exts or more hack squats. Still debating which one. Still doing sets of less than 5 reps.

No longer do 15 reps or 10 reps on anything. It does nothing but just get me good at 10 or 15 reps. Doesn't really increase speed or vertical or anything for what i'm going for. And that's max vertical, farthest broad jump, fastest 60m and under.... Etc. I think I quit the 15 rep thing in 2015 as well. I'll have to check my workout books.