Re: combining pullups with school
 

Hamze, the point is, exercize is not comfortable. It is not eazy. I just did my daily befor work warm up in freezing temps with no heat with boots, pants jacket, hat and gloves. took about 20mins because I drug it out.

You need to do something. all this talk is doing nothing. pushups situps squats pullups, you have a pullup bar, that is all you need. Start there, do something.

if you don't like what we said you should do, SAY IT. then do something else that fits for you, but do something.

Re: combining pullups with school
 

here. read, apply, be awesome.

http://talktomejohnnie.com/aggressiv...ing-up-to-2013 WFS except a little language.

Re: combining pullups with school
 

Now you've done it LOL

Re: combining pullups with school
 

So I came up with the money to get the track membership.

After the 100m test, I would like to fit in 30 sprints that day. I'm not sure how to go about it, though. Anyone here have any ideas for a sprint program with 30 sprints in it?

Re: combining pullups with school
 

That is too many.

Re: combining pullups with school
 

"30 sprints." What does this mean? There is absolutely no reason to do that kind of volume. You don't frequency method sprinting like you do pullups.

If you are really dead-set on being a sprinter - 100m/200m - you're going to be best served with strength training and shorter sprint workouts. CFFB, like Andrew has said and repeated, would be a good choice.

More isn't always better.

By the way, what was your 100m test time?

Re: combining pullups with school
 

Probably hasnt done it, he said after it he would like to get in 30 sprints. But its cold outside, so hes uncomfortable weathering the elements.

Re: combining pullups with school
 

Yes. Do 100m, 200m, 400m, 600m, 800m. Rest 2 minutes between each set. Rest 10 minutes, then repeat the whole series of sprints for a total of 6 times. That's 30 sprints total.

OR, you could be sensible, and do less than 30 reps and follow a more established protocol instead.

Re: combining pullups with school
 

Abdi, I am going to share an industry secret with you. Don't tell anyone but it is the best way to get your hands on top training secrets: http://lmgtfy.com/?q=sprinting+training+protocol WFS

Re: combining pullups with school
 

Finally got on the track. 100m time was 17.5 seconds. They actually have a pullup bar in the place. I was shocked when I saw it...

Re: combining pullups with school
 

17.5 shows room for improvement. Get working!

Re: combining pullups with school
 

The guy that timed me(nice man) said my acceleration was not very good. I have read that the start is half of the battle. Short of using the track for conditoning work, I don't really know how to get better at the 100m...

Re: combining pullups with school
 

You have so much room for improvement that you just need to worry about running at this stage, never mind using pull-ups to improve by a fraction of a second.

I recommend more running and strength work in general.

Re: combining pullups with school
 

How does one get better at pullups? Do pullups! If you suck at getting off the blocks, then practice getting off the blocks. But don't do it 30 times. 10 would probably do with a good a minute or two break. Do some time work like a sprint every minute on the minute until you drop below a certain time, say 20s? The goal is you want to keep your intensity high. Running slow on the track won't help you.

Re: combining pullups with school
 

Front Pause Squats. Explode out of the bottom position. Not only will stronger legs and hips help your speed and athleticism in general, but *learning* to explode is important - it's definitely a skill that can be trained. The quads are very important off the blocks and in those crucial first few steps because of your body angle during the dig phase. As long as you know 'how' to sprint, then the next step is carefully, methodically increasing your leg strength. When you search google for front pause squats, you see a Charles Poloquin article "bottom position pauses for strength.....", that's a great article to check out.

But also, just practice your starts, stay loose. It's easy to tense up in those first few choppy steps, but it's important to stay loose at all times during a sprint.

Re: combining pullups with school
 

That's just it... I can't really strength train since I am unable to afford a gym membership.

I pretty much blew all my money on the track membership.

Re: combining pullups with school
 

Then sprint, do pullups, and add pushups for good measure.

Re: combining pullups with school
 

More shots at me?

Re: combining pullups with school
 

Stop being so defensive. That is advice.

Re: combining pullups with school
 

You do realize he outed himself as a troll, right?

Re: combining pullups with school
 

No, I just wasn't sure. I can't really detect tone over the Internet, haha.

The advice is much appreciated, guys. *is trying to resist the temptation to do low-intensity work*

Re: combining pullups with school
 

Keep resisting. "All positive adaptations come through intensity". It wouldn't kill you to do it every once in a while though.

Re: combining pullups with school
 

I got on the track. What more do you want from me?

Re: combining pullups with school
 

What more do you want from the people here? You have gotten tons of feedback now you need to organize it, make a plan and attack it.

Re: combining pullups with school
 

Sounds good. I will.