2 weeks to improve performance! How to do it?

[Taviii]

Hey guys in exactly 2 weeks I will have to take an sports exam.

I want to keep it short so her is what I want to improve on so that I get a better grade:

-sprint 50 meters, starting from block starts (as fast as possible)
-standing jump in distance (as far as possible)
-push ups (as many as possible)

Note: all are done with no additional weight.

That's about it, I can do the basketball and the gymnastics.

So what kind of training should I do?

Should I do a lot of sprints at one time, or spread them the whole day? Keep in mind that my muscles could get sore after I do lots of exercises in one day.

Should I keep doing it the next days? This goes against bodybuilding which says that you should rest your muscle for a week after exercising it again, but I am only interested in pure performance at the moment.

 

[Stud]

Pray. You will get little to no noticeable improvement in two weeks of training.

 

[Taviii]

Common man! I'm pretty close now too the full grade and I didnt run and jump in a long time. I'm sure that with exercising a bit I can improve my technique so that in 2 weeks results can be improved a lot.

EDIT: anyways it would be more helpfull if you said how I could achieve that "little" improvement.

 

[cjyogz]

hmm, if i were you i'd go for some long runs, say, like, run as fast as you can for as long as you can, either until your lungs start hurting or your legs start hurting.

then maybe go to the gym and do some weights, like, leg presses, they'll help with the stand in jumping, then get some db's and do some standing squats or whatever they are called.

for the push-ups, get one of those fitness balls, lay on top so that your knees are ontp of the balls and your facing the floor in pushup situation.
i do this, and while it may be easier to do pushups, simply because your not on your toes, its easier to do more reps, and you get better results.

so just keep doing that if i were you. And keep working out to your max, then 3 days before your exam or watever it is, do nothing, just rest, or maybe some light jogging and light weights so ur muscles get time to rest and by exam time they will be healed fairly good.

 

[Taviii]

Hey cjyogz thanks for the help.

That's basically what I did today except for the leg press and squats because I didn't want to push it to far from the first day.

I made:
-6 sprints
-2 sets of push ups, both to my max capabilities
-jumped about 10-15 times

PS I think I will make this my journal for these 2 weeks!

 

[cjyogz]

hey no worries, glad to help where i can. Give 3 days and you should be able to do more sprints, pushups and jumps.

I'd love to see a journal done, good luck.

 

[Skilla_Staz]

To improve your 50 meter dash time, go to Google, type in "100m sprint form drills" and see if any results come up for you. Since 50m usually towards the end of the acceleration phase, you should focus more on the starts and such.

Pushups? Back when I figured a bunch of pushups would be cool, I did them every day, as many as I could without stopping. Once I was done, I was done. Repeat the next day.

Standing jump? Learn to explode with the hips. Use your arms to propel you forward as well.

 

[Taviii]

Hey Skilla_Staz here is what I found: http://www.myfit.ca/archives/viewanarticle.asp?table=fitness&ID=40

The thing is I feel its little bit to much for someone who isn't used to sprinting. Maybe after week 1 I could make the range of exercises bigger.

Push ups? Back when I figured a bunch of push ups would be cool, I did them every day, as many as I could without stopping. Once I was done, I was done. Repeat the next day.

You mean you only did 1 set per day? I think if I did 1 set every 3 hours or so I would benefit more but I'm not sure about this.

 

[Skilla_Staz]

I'm not sure about the pushups either. I only did one set per day and seemed to be adding 4/5 pushups every day to my total. I'm sure there are better ways to do it, but I wasn't really worrying about it.

The link you gave could possibly be a little much, but if it is, just cut back a little bit the first couple days, and then you should be alright.

http://www.oztrack.com/sprint.htm

This is more technique stuff...probably more important and more practical for the short period of time...

http://www.ifpa-fitness.com/Resources_Articles_SprintingForm.aspx

 

[Taviii]

^^Hey thats great info thanks mate!

 

[Taviii]

Ohhh fück! I had the test today. I just got home and took a shover. I'll find out the grades in about 3 hours.

I don't wanna make a prediction, anyways here is how I did:

-sprint 50 m, I sucked

-basketball was pretty easy, did it with no problems although I didn't stop at one point when I should have stopped thinking that it would make the game too slow

-gymnastics, pretty good, although I couldn't stay on my head, I just put my head on the mattress, straightened up for 0.5 sec (we should have stayed 3 sec) and then rolled over like we should have

-push ups done with no problems, actualy when he saw that I do them flawless and also looking very strong he stopped me at about number 25

-I jumped more then for the maximum grade from my first try although I was kind of tired at this point, because this was at about 4 PM and I and the other kids were there from 8 AM.

 

[Taviii]

Yeeeeeeaah I got a 10, the maximum grade :cheer:

High-school is over!

 

[MrS]

Right, I was too slow.