Jack Darcy

UNBREAKABLE - 1 Year Ago today since the short film dropped that’s told my story so far. . . . Those who are new to my journey may not have seen much of the first part, and I’m amazed every time I watch this how brilliant of a job @shaunleongwilliams did creating this. . . . There’s so many people to thank who’ve been along for the ride and for the effort that went into this. I’ll never forget and can’t thank them enough ❤️ . . . I’m not finished yet however, I’m hungrier than ever and no doubt there’ll have to be a Part 2 in the future 😉👊 #thisisathletics #athletics #unbreakable #training #athlete #recoveryispossible #rehab #recovery #shortfilm #running #run #injury #recovery #director #film #speed #coach #coaching #motivation #mindset

Track Athlete Training Week 👊 . . . Last week was a huge week of training, one of the biggest I’ve put together in while and very pleased my body survived (just 😂) to get this under the belt. The biggest thing I’ve been trying to improve is accumulating consistent weeks of intensity. Which I feel my body is now starting to get in a better position to handle. . . . Here’s some highlights from the week: 1) Top Speed Max V Wickets - jeeze I need some technical work at top speed. 2) Flying 20m reps 3) Concentric Strength and Power. Step Ups at a set weight determined by my power numbers to drive acceleration and tpv adaptations. 4) SL Back Extension (GOAT exercise) 5) @lilaathletes x @1080motion 🤝😍 6) Lila and 1080 resisted Accel 7) Block Start 8) Lifetime Hang Snatch PB 100kg x 1.75 reps ? Hahah 9) Continuous Hang Snatch Pull 75kg x 8 reps. (Trying to reverse it Fast AF) 10) Sunday sesh. 3 x 120m (last rep was tough) . . . Big couple of races coming up over December and January. So I’m looking to see what I can put together! #trackandfield #tracknation #athletics #sprinttraining #rehab #running

Train how you race so you can race how you train. . . . One point out of my review from last season was a few of my athletes (even some of the more experienced ones) still had some times when they felt like the pressure of nationals/finals or big meets affected more than they wanted to by nerves and pressure. Of course feeling nervous is normal, but if you don’t have enough practice in that environment even the best can be negatively affected and your emotions can get to you. . . . The first solution is to obviously continue to race in big meets and under pressure at competitions, however they don’t always come around too often. So something I’m doing with my athletes/squad at certain points over the block is creating a “national” final environment. I get the camera in front of them, I personally try throw them off a little (I secretly enjoy it 😂) and get people around to watch. . . . You will never completely replicate race day, but in training we can do things to bridge the gap as best as possible. This way I get to see a bit closer how my athletes handle pressure and they also got more practice in a “safe to fail” environment if the pressure gets the better of them. #trackandfield #tracknation #athletics #thisisathletics #sprinttraining #blockstarts #competition #olympics

These 3 exercises are staples in my coaching for athletes to improve their acceleration. . . . Each exercise isolates a component of acceleration and helps the athlete to feel more and practice that part individually. Then when you put it together they have developed a broader skill and can take those qualities into their sprinting! . . . Gotta remember this isn’t just a one off “I’ll do hill sprints once and my acceleration will get better”. It might do… but you also need to consistently implement it for a block of training AND attempt to progress the exercise as well. This could be timing how fast you do a skip, or lengthening the distance of the bounds. . . . Ask me a question if you want more information on these exercises ! #trackandfield #tracknation #athletics #sprinttraining #acceleration

Jack is Back on the Grass Track 🏃‍♂️🎽 . . . After a long 8 year break from @victorianathleticleague meets I’m excited to get back on the circuit! Before my accident I competed regularly in the Pro Meets. They’re honestly so good. The vibe is great, people are friendly and the handicapped nature makes it feel more competitive and really challenges you as a runner in different ways. You learn to hold your form trying to chase people down, and you learn to hold your form while being chased 😂 . . . Not my best result at @lancefieldgift this weekend, but I’ve gotta start somewhere and regardless of the result it was great to compete with @thesprinting_physio , catch up with a few old faces from when I last competed and meet some new people. . . . I told you something different was coming this year! Time to get stuck into work 🔥👊 #trackandfield #athletics #thisisathletics #speedtraining #running #recoveryispossible #rehab

First Comp Done… There’s something different coming this season 👀⏳ . . . #trackandfield #tracknation #athletics

Got an ultimate Air/Mass Combo Gym Session at @nswcentreofexcellence this week with the @keiserfitness set up of a Squat Rack and Cable Tower! . . . As I explained in my previous post, air provides a different resistance curve compared to traditional weights. This becomes especially important when trying to influence/train acceleration and when trying to “reverse” the weight (The phase between your eccentric and concentric portions of the lift). . . . Excited to see how my data changes over the next few blocks of training looking at values like tPv, peak acceleration and EX index being able to use this technology in my training ! #trackandfield #athletics #tracknation #keiser #speedtraining #powertraining #athlete #athleticperformance

Great Sunday Sesh for @tom.iktucker and @_alexrichards_ who have been improving every week in the gym. . . . Consistency has been the main theme this off season which has really laid a great foundation for increases in load at quick speeds and good acceleration values. . . . A good gym session usually has - exercises for technical or skill development e.g sled for acceleration, jumps or throws. - speed and power exercises to support the demands of your sport/event - strength and hypertrophy exercises for tissue adaptations in key areas required for your sport/event. E.g hip flexors, hamstring or calf for sprinting ! #trackandfield #tracknation #strengthandconditioning #athletics #strengthtraining #speedtraining #hypertrophy @evexia.wellbeing

250m (with 50m splits*) is fast becoming my favourite time trial distance. . . . The key factor is to get all 50m splits, because in one rep you can get an idea of 50,100,150 and 200m times. Correlate them to a 250m time and also get valuable insights into how an athlete is actually running the rep ! . . . Where it gets even more interesting is when you start comparing them to previous times and splits as well ! Which I’ve started compiling over this season. . . . I think it covers a lot of bases as well, a fast 250 bodes very well for a good 200m obviously, but can help with a finishing pace and positions of a 100m, and being able to run a 250m with 50m segments that don’t drop off in pace can give you a great insight into an athletes 400m capabilities. . . . Of course max V (m/s) or a 60m sprint and a 30m for acceleration are great measures and still required. I’m also a big fan of a 150m, but I’m just sharing my interest for a 250m and that I’m finding it very useful for my athletes because of how much value it can give you! (Training and testing! . . . What’s your favourite time trial distance ? #tracknation #trackandfield #athletics #sprinttraining #speed #timetrial #fast #athleteperformance #data #sprintcoach #trackcoach

Endurance is specific to the speed you train at! . . . One of my favourite type of speed endurance sessions for athletes. The short rests allow for higher speeds than a rep of the same comparable distance (e.g 250m) and it also allows for greater levels of lactic, more technical modelling with more accelerations than a one off rep. There’s a time and place for many types of “endurance” training like 150’s on small and large rest, tempo and aerobic work. But I’ve found over time my athletes respond super well to this type of session and get great results. . . . The body learns to deal with a high lactic environment while performing at higher speeds. You’ll find on average 2-3 sets will be quicker overall than 3 x 250’s. . . . Try this type of session out if you haven’t before ! I don’t know if you’ll be thanking me, but it’ll pay off ! And you’ve gotta run them fast!! No backing off on any of the reps #trackandfield #tracknation #speedendurance #endurance #lactic #lacticacid #speed #sprinttraining #speedtraining #athlete

Levelling up my speed and power with @keiserfitness machines 👀🔥 . . . The Air Runner and Cable Tower are game changers when targeting power development. You’ve seen me equip all sorts of bands and chains to regular gym equipment, but this steps it up more when you can set exact air resistance and it allows you to move as fast as you can! . . . What really surprised me was the feeling when doing these movements compared to regular weights and even with regular weights and bands. It’s funny to describe but it feels easier and harder at the same time ? . . . Easier in that it provides a smooth resistance and feels safer than 4 bands attached to a leg press 😂 . . . Harder in that you can’t build any momentum, 140 units of pressure is 140 units of pressure the WHOLE WAY ! When you use traditional weights it starts building momentum and that weight gets less as you accelerate through the concentric portion of the movement. This is especially important for sprinting and speed in that you apply your max force at high joint angles and at the end of movements. This makes it harder in traditional weight training. . . . Anyway for my first full sesh very happy with the numbers, no doubt I’ll be sore tomorrow from the new stimulus and I’m excited to see what progress I can make implementing this in my training over the next few blocks leading up to racing season 👀👊 #trackandfield #humanperformance #performancetraining #athletics #thisisathletics #speedtraining #sprinttraining #powertraining #athleticdevelopment

When 100/200 Sprinters do the 400 it’s always entertaining ! 😂🔥 . . . Shoutout to @_dylan_hall_1 and @tom.iktucker opening their season today with a 400m. 2 x PB’s in average conditions ! Maybe we might just run a couple more this season 👀 . . . Not a rep over 350m this off season as well, we’ve just been training fast and manipulating rest periods. So you can definitely run a solid 400 if you train at the speeds you race at, learn to pace and got a bit of dawg in ya haha! . . . Great to make a 200 feel easy as as well, looking forward to seeing them race over some shorter distances as well soon! #trackandfield #tracknation #lactic #lacticacid #athletics #400m #sprinttraining #fast