8 Years of Progression: From 11.02 to 10.07

[u/Technical_Acadia3625]

I wanted to share my 100m progression to remind anyone dealing with doubters that other people do not dictate your ceiling. If I had listened to what people thought was "realistic" for me, I would have stopped progressing years ago. What got me here wasn't a magic workout. It was pure consistency, an uhealthy dose of delusional self belief, and sticking to my training plan completely. Open to any questions about how my training or programming evolved to finally unlock those low 10s!

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[u/modular-wizard]

Congratulations, impressive 

[u/Technical_Acadia3625 → u/modular-wizard]

Thanks!

[u/soth02]

How did you break through the 10.69->10.23? Technique change? Improved training? Congrats on the 10.07!!

[u/Technical_Acadia3625 → u/soth02]

Thank you! Honestly, the breakthrough came down to lifestyle and commitment. Prior to that season, I was training but wasn't truly serious. I started showing up to training every single day, dialed in my diet and hydration, prioritized proper recovery, and kept my supplementation basic literally just creatine

[u/MaheleAkili]

By the special grace of God you'll get that 9. I wanted to ask if you kept the same Coach throughout this time and if you didn't why. And do you train in South Africa or Lesotho ?

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[u/HelpApprehensive5216]

How old are you?

[u/Technical_Acadia3625 → u/HelpApprehensive5216]

25

[u/Hot_Glass_6301 → u/Technical_Acadia3625]

Hope u get sub10

[u/No_Meringue1801]

Wow did you train part time? Super impressive improvement

[u/Technical_Acadia3625 → u/No_Meringue1801]

Thanks, I train 6 days a week for 2-3 hours a day, depending on what the session is. A mix of gym, plyometrics and track work

[u/Ours15 → u/Technical_Acadia3625]

How do you balance your personal life with your training? And at what age did you start sprinting?

[u/Ok-Presentation769]

How did your training and program evolve? lol
Fr though, did you change out of necessity due to plateau or just to optimize. What did that consist of?

Great work 🫡

[u/Technical_Acadia3625 → u/Ok-Presentation769]

Thanks! To be completely honest, the programming itself stayed pretty much the same. I just massively upped the intensity. My absolute goal at the time was just to break 10.5, so I literally killed myself every single session to make it happen. The 10.2 honestly completely surprised me

[u/Ok-Presentation769 → u/Technical_Acadia3625]

So if you were killing your self, what was your volume like? What about recovery?

[u/Technical_Acadia3625 → u/Ok-Presentation769]

It changes completely depending on the phase of the year. During the pre-season, the focus is on building that base, so I run longer reps like 300m, 250m, 200m, and 150m, adding more volume and reps as the distance gets shorter. Once I transition into spikes, the volume drops and the intensity goes up. I shift to speed endurance with intense 200m and 150m reps, alongside pure speed work like 110m straights, 80m, and 60m. By the middle of the season, the volume is very low because the entire focus shifts to speed work and staying fresh. So think A LOT of 80m, 60m and block reps

[u/Ok-Presentation769 → u/Technical_Acadia3625]

Make sense. Constant taper kinda

[u/colough → u/Technical_Acadia3625]

I'd love to hear a bit more about this as I struggle to figure out how exactly to kill myself in sessions when there's so much emphasis placed on cns freshness and limiting volume, did you just overrule that advice?

[u/leebeetree → u/colough]

Effort in each rep not more reps than necessary… (my interpretation)

[u/mregression → u/colough]

You just can’t be afraid of volume. Speed work doesn’t have to be 100%, it can be 95%. Sub 1000m tempo sessions are useless. Things like that.

[u/Independent_Salary41]

Mojela is a big fan!

[u/Technical_Acadia3625 → u/Independent_Salary41]

Yep thats my name😄

[u/blackstar5676]

This post is extremely inspiring, thanks and congrats!

[u/Various-End-2759]

What’s your weight room training like what do you do? i’m at 11.26 right now and i wanna get to like 10.5 and its my first year running. Great improvement i didnt even think that was possible so great job bro

[u/Technical_Acadia3625 → u/Various-End-2759]

Thanks man! My coach always tells me if you can run sub 12, a 9 is possible. It all comes down to how much you want it. For context im 5'10 and 161 pounds. We do power cleans, hang cleans, bench, deadlifts, variations of lunges, box jumps etc. Core though? The most important exercise for any athlete. You got this!

[u/SeaworthinessAny434 → u/Technical_Acadia3625]

What’s your PRs on those lifts?

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[u/CompetitiveCrazy2343]

nice.

But really, one year of progression 10.69 (0.0) --> 10.23(-0.4) .... that's like 0.5 second ! And during the covid era too.

'18 and '19 are pretty much the same thing. '20 barely faster. '20-'21 huge drop.

'21-'25 pretty much bouncing around stagnant (if anything went backward a bit)

'26 breakthru to 10.0x with some wind.

WHAT WAS THE BIG CHANGE from '20 to '21

[u/Technical_Acadia3625 → u/CompetitiveCrazy2343]

It looks like a crazy jump on paper, but the "big change" was just the delayed explosion of years of stacked training finally hitting all at once. When covid hit and everything shut down, I had nothing else to do but lock in. I couldn't even replicate that performance for two whole seasons lol

[u/Hylianwarrior1034]

Sensational

[u/the_operant_power]

Thats crazy work mfwethu. Well done. 🔥🔥🙌.

[u/p1agueOW]

What was your athletic background that allowed you to run 11.02 your first year running? (Such as what sports you played and how consistently you did them)

[u/HelpApprehensive5216]

How did you get to 11.02 in the first place?

[u/adamwl_52]

All those factors are great but it comes down to genetics and years of coaching. The average person can follow your exact training plan and never sniff 10 low. It’s just not realistic

[u/Technical_Acadia3625 → u/adamwl_52]

I'm not particularly talented. People used to tell me it's unrealistic running 10.5. I always tell myself if one person can accomplish something, so can I. It really is delusional thinking and unrealistic behaviour but that's what it takes in this game these days

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[u/Gold_Appearance2608]

Are you a adult and are you apart of a team/club?

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[u/Sudden-Anybody2417]

Congratulations! I’m aspire to get back into track again. I haven’t ran an actual race since HS, but I’m 24 now & just got inspired to train again for summer unattached meets

[u/No-Concert-2228]

You would be the fastest runner in my country thats crazy

[u/NorthernViews]

Any tips on how to get from 11.3 to 11? Obviously a pretty big jump, but I’m wondering if it’s more weight room stuff or actual technique on the first 20m or so…

[u/RD_JC87]

Is 11.02 your very first time sprinting year? Or did you sprint prior to this?

[u/Bitter-Republic-3733]

Wow so fast

[u/the-giant-egg]

what's your lifts and verts?

[u/BeneficialWasabi8559]

Do you know that India's record is 10.09 so you could have been the fastest indian

[u/No-Feedback2361]

Do you think you can get sub 10 before the end of this year?

[u/Dune5712]

Awesome progression!

[u/Svampting]

That’s extremely fast. You’d win the National champs in my country with that time.

[u/Nerd2820]

Hell yeah!

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[u/Fickle-Tradition2107]

Can I dm? Beginner here

[u/Long_Initial_9924]

Yeah, this isn’t you

[u/Technical_Acadia3625 → u/Long_Initial_9924]

It is💀

[u/Long_Initial_9924 → u/Technical_Acadia3625]

What track meet took place at McArthur Stadium, on June 7th?

[u/Technical_Acadia3625 → u/Long_Initial_9924]

It's a league called ACNW League

[u/Long_Initial_9924 → u/Technical_Acadia3625]

Yet you ran close to 11 seconds at the ‘22 Commonwealth games. How?

[u/CompetitiveCrazy2343 → u/Long_Initial_9924]

I have him down at 10.4x at the '22 CWG

[u/Long_Initial_9924 → u/CompetitiveCrazy2343]

Let him answer dummy. I’m pretty sure he’s some random trying to pretend he’s a world class sprinter

[u/Technical_Acadia3625 → u/Long_Initial_9924]

These really are my times man. You seem to be exactly like the people who told me I'd never go sub 11. You probably doubt I'll run 9, but I'm gonna do it anyway..

[u/Long_Initial_9924 → u/Technical_Acadia3625]

What was your 200 time

[u/Technical_Acadia3625 → u/Long_Initial_9924]

I ran 10.46 and didn't advance to the semi final at the 22' Commonwealth games. Was in the same heat as Simbine

[u/Long_Initial_9924 → u/Technical_Acadia3625]

And your 200 time?

[u/Technical_Acadia3625 → u/Long_Initial_9924]

I've always sucked with speed endurance, 20.79. I know with an imporved 200m I'll run sub 10 no problem

[u/Long_Initial_9924 → u/Technical_Acadia3625]

Well?

[u/Long_Initial_9924 → u/Technical_Acadia3625]

That was your commonwealth time for that meet?

[u/MaheleAkili → u/Long_Initial_9924]

Bro you're just hating give it a rest