Questions for John Shepherd

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1. I am a Masters track sprinter (46) interested in improving my 400m times. I run 100m @ 12.2, 200m @ 24.75, but fall off considerably in the 400m @ 56.2. Do you have any training suggestions to improve my speed endurance to run a faster 400m? (Refer to answer here)

2. I'm a 42 year old man who has been fit all his life until the effects of a car crash many years ago resulted in 5 back operations, leading to spinal fusion with bits of titanium. Whilst recovering over the last two years I have developed the typical middle aged business man's stomach!

   In search of fitness and weight loss I've started with a lot of core stability work and have started cycling on a mountain bike, predominantly on the roads, providing the necessary suspension to protect my back from country road potholes. I've read a lot of books about mountain bike fitness training which is naturally not primarily written for people in their 40s! I'm riding a lot of cadence/spinning rides on the middle cog three or four times a week for durations of 50 mins to 1hour 20 mins.

   I understand that, in your 40s, you need to incorporate a certain level of intensity to produce the "growth hormone effect". I do dips, pull ups, press ups, vertical leg raises and some yoga in pursuit of a good level of cardio fitness from cycling and the body beautiful from the rest!. I have ordered "Training for Master Athletes" from Peak Performance but I need some guidance on my cycling in terms of duration, intensity etc. I would be very grateful for any advice! (Refer to answer here)

3. How effective is jump-rope training for the distance runner and what are the best jump-rope steps, duration, and frequency to achieve optimum results? (Refer to answer here)

4. I train to race 10k and 1/2marathon distances. I know I should do resistance training but have heard that ‘doing weights’ will slow me down or give me bulk. As a 5ft 1 female this is not good news. Plus, I do seem to develop muscle quite easily. I am avoiding plyometrics at the moment due to recovering from a foot injury and want to avoid heavy impact. Any suggestions? (Refer to answer here)


5. My son is 13 years old and likes running, he will soon start his x- country season. The average race distance will be about 2.1 miles. His pb in the mile is 5:19, but his strength is his endurance. He would like to get faster, for his strength is his stamina(Refer to answer here) (Refer to answer here)
   
   
6. I’m 15 years old and play football (soccer). I’m really looking for ways to improve my training which will improve my performance. Can you give me some soccer related things I can do to improve my strength, speed and endurance? I also need some advice with core strength exercises. (Refer to answer here)


7. I am 49 years old and have been active most of my life. I workout all the time, cycle, do pilates, and weights, but can't seam to firm up my buttocks and upper legs. I do squats and lunges but nothing seems to work. Please help as this is very frustrating. (Refer to answer here)


8. I am a 68 year old (6'3 1/2" and 190lbs). I started running about 5 years ago in preparation for the Marine Corps Marathon. Now I'm hooked and have even consulted with the coach of a local university to try to improve my performance. I run about 20 miles per week. Additionally I do weight training at least 3 days per week. Yet, my performance never improves. I run well through the first couple of miles when running 5k’s but then fall off dramatically. In some races I do have a "kick" left for the last 100 yards. It is very frustrating. (Refer to answer here)


9. Could you explain the differences between training for speed and training for endurance and how you can integrate both into a comprehensive training programme? The technique and form required to run shorter distances seems to contradict the technique required for longer distance running. (Refer to answer here)


10. Due to the length of a football season it is not possible to be at your peak fitness at all times. What type of fitness training would you suggest to do in the off-season to prepare and during the course of the season to ensure that fitness performance is maximised? (Refer to answer here)


11. I've been reading your bulletins for a while and just signed up for YPT. I have a question. I am looking to start Masters sport, specifically Surf Lifesaving (which involves run, swim, and paddle races of various types). However, I am essentially sedentary, having not partaken in sport since school really (I will be 39 this year). I walk a bit, eat an average diet, have just quit smoking (we are talking days, not weeks) and am slightly (!) overweight. I have the opportunity to train with my local Surf Lifesaving Club (my daughter, 7, joined last year and we have now joined as a family). I have access to a gym at work, and a council pool 5 minutes walk away. I just don't know where to start. Can you help? (Refer to answer here)


12. My son is 20 and is a swimmer in the USA. He swims very fast in the heats, makes finals, and cannot improve nor swim the same time in the evening. Can you advise as to what he can do as it always appears that the other athletes swim much faster in the evening? (Refer to answer here)


13. I’m 60 and aim to stay reasonably fit and strong for life. I’m in my third year of serious training and in the last 12 months use a rowing machine, do weights and walk up and down hills. I have noticed that after short enforced lay-offs, say a couple of days, I experience a pleasant sensation of coming back to exercise invigorated. Alternatively, after several days of pushing one activity pretty hard, I find I’m generally tired. Could you explain? (Refer to answer here)


14. I’m a provincial level Badminton player and have been training for three years. I train every day and take my sport very seriously. However, when it comes to tournament I play no where near my capabilities. I play amazing in practice, but once I go to tournaments, I lose in the 3rd or 4th round...then I look at the finals and ‘know’ I can beat them. This has been happening for 2 years. Do you have any suggestions? (Refer to answer here)
    
    
15.  I am really confused about energy systems. Please explain them in plain English. Also … lactic acid …. what really causes it and how can you prevent its formation? (Refer to answer here)
    
    
16. I’m 19, 5'10", 163 pounds and have 6% body fat. I have been doing everything to increase my vertical jump for basketball. I want to be able to dunk. I’m very fit and strong but can only grab the rim. My max squat is 390lbs and I can easily leg press 700lbs. I’ve done plyometrics for 1.5 years. Please advise me what I’m doing wrong? (Refer to answer here)
    
    
17. I love running and doing weights and keeping fit and fence. However, I want to build bigger muscles, what do you advise? (Refer to answer here)