Crouch Start Sequence

>> May 31, 2010

I was lucky when a friend (a photographer) came to see me during my training session one of the days in April. With his super-quality camera (not sure what kind of brand) costs more than RM 20,000, he had snapped a heap of high quality photos of me even on the high-speed movement whilst out off the block during the blocks practice session (of course you're not gonna do slowly especially in your blocks practice!). Below is a four sequences that taken at that day:


Jad Adrian SEQ 1



Jad Adrian SEQ 2



Jad Adrian SEQ 3



Jad Adrian SEQ 4


Acknowledgment: Budak Gym

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The Monster Lightning Bolt Failed to Break Michael Johnson Record

>> May 28, 2010

It was on March 24, 2000 when Michael Johnson set a world record best 30.85 in 300m at Pretoria, South Africa. The record that achieved at altitude (1271 m) remain unbeatable by any human being but nearly rocked by Usain Bolt in his recent race (May 27, 2010) at the Golden Spike meeting in Ostrava with a time of 30.97s. Bolt who holds three world records in 100m, 200m and 4x100m also a world best of 150m straight, added one more world best performance in 100 yards by clocking a split time of 9.07s in the first 100 yards en route to win the 300m race which is also the fastest non-altitude performances of all time. His first 200m split time was 19.83s while the last 100m was 11.14s.

Johnson ran 30.85s at altitude would be around 31.06s at the sea level. I did not found any ‘correction time’s calculator’ for altitude for 300m on the net? But a 1,271m of altitude at Pretoria was about 0.13 s and 0.29 s advantages for 200m and 400m respectively which meant around 0.21s for a 300m.

Turning 24y this year (well same as me…), Bolt will have much more time to lower the times and breaks much more records (wait… so the same to me still have much more time!). That's why i asked my friends going to London 2012 to see what will happen at the athletics arena!

Furthermore, we take into account that Michael Johnson ran 19.32s at 29y, 43.18s at 32y and 30.85s at 31y, so its 8 years alike for Bolt to proves that he is the best athlete in the world in all three-discipline of sprint events. Yet, in my sight he is out of touch to breaks the 400m world record at the moment anyway. Full results are as follow:

300 Metres - Men Race 1

1 Usain Bolt JAM 30.97
2 Jermaine Gonzales JAM 32.49
3 Jonathan Borl BEL 32.50
4 Jamaal Torrance USA 32.78
5 Gary Kikaya COD 33.05
6 Pavel Maslk CZE 33.13
7 Jirk Vojtr CZE 33.34
8 Rudolf Gotz CZE 34.00

49th Golden Spike 300m Race 1 Video, click here

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GLUTAMINE ... Push yourself to the limit !!

>> May 26, 2010

The purposes to take Glutamine are as follows:

1) Muscle growth
2) Strength Gain
3) Muscles recovery
4) Reduce muscle cells breakdown
5) Improve protein synthesis
6) Anti-Catabolic



Glutamine is an often-ignored sports supplement among athletes. Glutamine is the most plentiful acid amino in the body. Glutamine plays a vital role in protein metabolism and muscles recovery by increasing protein synthesis and reducing muscles breakdown.

The higher the amount of glutamine in muscle cells, the greater the rate of cell-production (well how much the muscles is broken down by your training especially in the gym). It’s also shuttles in more fluids into the cells. This process is called “cell-volumizing” which acts as powerful and as anabolic signal for the body to build more protein. Glutamine is important as an anti-catabolic where preventing muscle tissue from being broken down to produce energy.

Apart from that, it’s important to know when the right time to consume the glutamine is. Generally, by take one tea spoon and put into your cup along with some water then drink. It’s usually taken post workout and before sleep at night.

Is it safe if consume the glutamine along with creatine? Yes, it is recommended to consume creatine pre and post workouts but when you take glutamine, then no more creatine after workouts and replace with the glutamine. For the best results, consume the glutamine immediately following workouts, or before bedtime, or early in the morning.

In short, taking the glutamine as your sports supplement, immune function can be enhanced, allow to push yourself to the limit in your training, improve muscles’ efficiency and allowing effective muscular recuperation or recovery.

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Songs and Motivation

>> May 18, 2010

As an athlete what do you do to keep motivated? you may familiar with the ‘mental strength’ phrase? but how do you train them in order to perform in your competitions?

Well, you may participate a motivation seminar, motivation camp, spirit building camp (sometimes in the jungle), team building camp, enhance confidence camp or any types of camps. Does it helpful for you or does it improve the spirit? Unfortunately, the camp organizers always said that it builds a strong spirit to you while not actually.

However I don't think those programs will enhance spirit and motivation.

Typically, my MOTIVATION, SPIRIT and DRIVE comes from my dedication and hard work in training, comes from my sacrifices, comes from my knowledge in learning sports science and so on.

Yet, when you're competing, what do you do to keep motivated and spirited? I usually use my favorite song to keep me going all the time.

Here are a list of my favorite songs that somehow inspire and motivate me in different situation/conditions;

A)Pre-race songs; (the night before race or a few hours before)

>> Unchained Melody by Ritcheous Brother ... (to relaxing mind)
>> How Can I Tell her by Lobo ... (to relaxing mind)
>> A Whiter Shade of Pale by Procol Harum ... (to relaxing mind)
>> Wonderful Tonight by Eric Clapton ... (to relaxing mind)
>> He Ain’t Heavy He is My Brother by The Hollies ... (to relaxing mind)
>> The Sound of Silence by Simon & Garfunkel ... (to relaxing mind)
>> My Way by Elvis Presley ... (to stimulate 'heartbeat')
>> Have You Ever Seen the Rain by CCR ... (to stimulate 'heartbeat')
>> Simply the Best by Tina Turner ... (to stimulate 'heartbeat')
>> The Final Countdown by Europe ... (to stimulate 'heartbeat')
>> We are the Champion by Queen ... (to stimulate 'heartbeat')
>> Sailing by Rod Stewart ... (to stimulate 'heartbeat')

The ‘stimulates’ will be more effective when I play them along with my sprints’ videos collection.

B)Post-race songs

>> Most of them are a collection of my favorite Rock 'N' Roll songs like Elvis Presley
>> A few from my slow and hard rock collections.

C)On board or travel for a competition’s songs

>> A few of stunning country’ songs
>> Heaps of my Golden Oldies repertoires like from Elvis Presley, Tom Jones, Engelbert Humperdinck, Paul Anka etc.

Well we all have our own songs. But please don't care what types they are even sounds funny for some people. What the heck these people can do for you? Just make sure that those songs rhythms and lyrics or even the singer’s voice are cool for you and the most important can keep you moving!

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Ben Johnson's Former Coach, Charlie Francis Dies of Cancer

>> May 17, 2010

Ben Johnson's former coach Charlie Francis died of cancer on May 12, 2010 at Toronto's Sunnybrook Hospital, Toronto. Francis had been battling the disease for five years. He was 61 years old.

Charlie Francis brought innovative coaching strategies to Canadian sprinting that are still used today. And off the track he was well-known for his generosity.

Charlie helping to mould Johnson into the world's fastest man over 100m. However, Johnson’s career became mired in controversy when he stripped of his gold medal of the 1988 Olympics in Seoul along with the world record of 9.79sec after testing positive for the stanozolol, a type of steroid. Johnson was suspended from athletics while Francis was banned from coaching after admitting to Canada's Dubin Inquiry that he had introduced his sprinter to performance enhancing drugs

About Charlie Francis


Ben Johnson and his coach Charlie Francis

Charlie Francis was born on October 13, 1948 in Toronto, Ontario Canada. He was a sprint coach most remarkably for being the coach of sprinter, Ben Johnson. He was one of the best sprinters in the world back in 1971.

Charlie’ relationship to sprinting has been long one. In 1966, he recorded an Ontario Juvenile record of 9.6s for the 100 yard sprint.

In 1968, Charlie accepted an athletics scholarship to Stanford University in Northern California, where he studied political science and history and received a bachelor’s degree in 1971.

In 1971, Charlie was being coached by Payton Jordan at Stanford at the time he clocked 10.1s for 100m in Vancouver which subsequently placed him number 5 in the world based on this performances.

He was also the Canadian champion for 100m from 1970-1973 and competed for Canada at the 1972 Olympics in Munich where he reached the second round with times of 10.51s and 10.68s. In 1973, at only 23 years old, Charlie retired from sprinting.

His coaching career began in 1976, when he works with a group of junior sprinters under the Scarborough Optimists track and field club at York University. In 1981, he became the first coach in Canada to be hired as a training centre coach.

In 1982, after only one year in the sprint training centre, his sprinters produced 89 personal bests, 2 Canadian records and 3 Commonwealth records. Charlie’s well-known female sprinter, Angela (Taylor) Issajenko was ranked 4th in the world for the 100m. Sprinter Desai William held the Canadian record at 10.17s for 100 and had won a silver medal at World Student Games in 1983. Tony Sharpe ranked number 3 in the world in 1982 by clocking 20.22s. Ben Johnson also had a 10.19s personal best in the 100m. At the 1982 Commonwealth Games, Charlie’s athletes assembled a total of 13 medals.

At 1984 Olympics in Los Angeles, athletes coached by Charlie won 8 of 14 medals acquired by Canada’s track team. Charlie Francis forged one of the world’s leading sprint teams whose runners set 250 Canadian records, 32 world records and won 9 Olympic medals.

Charlie-coached athletes’ best performances in the sprints are as follows:

50y >> 5.15s Ben Johnson ... 5.74s Angela Issajenko
50m >> 5.55s Ben Johnson ... 6.06s Angela Issajenko
60y >> 6.01s Ben Johnson ...
60m >> 6.41s Ben Johnson ... 7.08s Angela Issajenko
100m >> 9.79s Ben Johnson ... 10.97s Angela Issajenko
200m >> 20.22s Tony Sharpe ... 22.25s Angela Issajenko
400m >> 45.91s Desai William ... 50.5s Angela Issajenko

References:

Charlie Francis. Training for Speed. Canberra, ACT: Union Offset Co Pty Ltd, 1997.

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Creatine and Athletes Performances

>> May 15, 2010

Generally, main benefits to take creatine are as follows:

1)To increase muscle recovery
2)To increase endurance
3)Muscle growth


With the increasing of scientific finding in the sports supplement, the more products available in different type of fitness-related needs. Creatine is one of them. Creatine has become one of the most popular sports supplements among ‘power endurance-related’ athletes such sprinters, weightlifters, boxers, swimmers, wrestler etc. This writing may helps athletes to understand how the creatine works for the body during the high-intensity workouts.

When an athlete take part in exercise, a compound in the cells called ATP (Adenosine Triphosphate) is used to create energy. It releases one of its phosphate molecules to form ADP (Adenosine Diphospate). And in every releases of phosphate, energy is released for use.

To re-produce the energy, ADP has to be converted back to ATP. Its means that it needs phosphate. But the problem is that the phosphate that is stored in our body is limited. So, you need the "phosphate"  to re-form ATP, it's mean you need creatine.

How's it work? Creatine is converted to creatine phosphate in the body. Creatine speeds up the process of producing energy by giving its phosphate to ADP to reform ATP. Now the ATP is ready to create the energy again.

Indeed, creatine supplementation make difference. However you'll need to understand how and when to consume them in order to maximise the benefit from it.

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Starting Block Technique

>> May 02, 2010

The Important of a Good Start:
1) The start affects the smooth execution of the whole race
2) The faster you accelerate at the start, the easier it is to get to your top-end speed.
3) If you get a good start, you will get a good lead!

On the Keys of a Good Starter:

1) Positioning on the block
2) How you react the gun NOT listen the gun
3) How explosive you are

On Your Mark Position
1) Get nice and comfortable at the block, so be able to apply the force
2) Shoulder should slightly forward to the start line

Set Position
1) Head should be in line with the back or spine
2) Eyes focused 5-6 feet ahead on the track
3) Knee angle of front and rear legs approximately 90-100 and 120-130 degree respectively
4) Hips should be slightly higher than the shoulder.
5) Feet firmly closed to the pedal
6) Your feet ready be in position to apply forces to the blocks
7) Inhale and hold your breath
8) Now only thinking about the gun and the lead hand

Out Off the Block

1) React the gun by flicking your lead arm*
2) Applying force against the pedal*
3) Exhaling at the time your reacting the gun*
4) Rear arm should be around 100-160 degree of angle (depend on style)
5) Fully extended position, straight line through the head, spine and rear leg
6) Body approximately 45 degree angle to the ground
7) Avoid overstriding, as on the acceleration phase you are trying to push NOT
pulling
*done simultaneously

Fully extended position

First 10 Metres (Drive Phase)
1) Pump your arm as quick and smooth forward backward, do not across body
2) Apply the momentum from your start while turning your legs over
3) Keep low with eyes focused to the track to allow your build up speed
4) Overstriding will slow you down, as your hits the ground then have got to pull
5) Short strides isn’t practical in the acceleration phase
6) Drive your leg forward with a high knee action
7) Fully extended rear leg pushing off the track with the toes
8) Stride length shall more or less SEVEN
9) Guys 1.70m and below might need a maximum less than 8 strides



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