Hava Gess's High Score Improvements

[LTLFTC]

Your speed is very similar to my progress dates and all just a year later. You should hit 14k around 9th of march

[Hava Gess]

Thanks LTLFTC, i've been using the strength runs alot more lately to get my speed up. Oh and i've been taking note of your progress as i'm a fellow Australia, from the deep south though, Tasmania. You're my main competition at the moment, i mean that as in i wanna try and match your speed scores. I've noticed you've done a few long runs, hours long. I just did 10 minutes, got 87800 Revs, ok i guess for a first go. Wanna try a 1 hour soon.

[LTLFTC]

Thanks LTLFTC, i've been using the strength runs alot more lately to get my speed up. Oh and i've been taking note of your progress as i'm a fellow Australia, from the deep south though, Tasmania. You're my main competition at the moment, i mean that as in i wanna try and match your speed scores. I've noticed you've done a few long runs, hours long. I just did 10 minutes, got 87800 Revs, ok i guess for a first go. Wanna try a 1 hour soon.

I definitely found endurance helped my speed, don't do to many hour runs in a row 1 here and there is good, I did around 5 in a month and I think it affected my technique too much to be beneficial. Do lot's of full on 90's and 30's both hands amongst your speed runs. Good to here from some more Aussies

[Hava Gess]

just a quick update before i start work. Just got a new speed run best. 13,737 first go. These 90 second speed runs are really helping.

[LTLFTC]

just a quick update before i start work. Just got a new speed run best. 13,737 first go. These 90 second speed runs are really helping.

Crap I'll have to revise my estimate. 14k any day now. For me the difference between 13.7 and 14.3 is just picking the right day so I'm fresh

[Hava Gess]

Yeah, i'm loving the progress at the moment. I've been hearing that the higher the scores the less the progressive jump in scores is. But for me, the largest jumps in scores have been the recent ones, with the scores getting very close to 14k. I'll draw up a graph (i love graphs, haha). I want to get to top 100 so badly now and i feel i can do it with some more 90's training, and to be honest, i really think the 10 minute strength run helped alot with my endurance. So i think i'll be making it a part of my daily routine.

Oh yeah, LTLFTC, i was gonna ask you. How long did it take your arms to recover after the 24 hour session and the 1 hour sessions?

[Installed]

Hey mate, good to see ya here. I think your improvement curve is a bit above average, I had nowhere near that much success at first. It took like 10 months to get to 13.9k, then another couple months to break 14k. Its a good thing you're doing endurance, taking advice from LTLFTC (one of the best endurance guys)... you can't really go wrong. Since I was so weak when I started powerballing and couldnt hit high rpms, I opted to doing long endurance sessions instead - my best scores would always be in 90s index. Only relatively lately has all that paid off, and my speed scores have gone soaring over the moon.

Keep up the awesome improvements!

[Hava Gess]

Hey stephen, thanks for the compliment. Yeah, i really idolise the endurance guys, it takes alot of strength to do those hour long runs. Even the full on 90's one handed takes it all out of you. I think i've seen a few of your vids on youtube if i'm not mistaken, unless thasts someone else. I'm 23 so i guess my muscles are pretty much fully matured now, but i'm not that big (186cm, 76kg). But the powerball has really helped my arm strength though. You've got some pretty impressive scores for your age though, some nice 90's.

Dylan

[LTLFTC]

Yeah, i'm loving the progress at the moment. I've been hearing that the higher the scores the less the progressive jump in scores is. But for me, the largest jumps in scores have been the recent ones, with the scores getting very close to 14k. I'll draw up a graph (i love graphs, haha). I want to get to top 100 so badly now and i feel i can do it with some more 90's training, and to be honest, i really think the 10 minute strength run helped alot with my endurance. So i think i'll be making it a part of my daily routine.

Oh yeah, LTLFTC, i was gonna ask you. How long did it take your arms to recover after the 24 hour session and the 1 hour sessions?

I went from 13.4ish to 14.1 in one night with a 13.6 in between from then it has been a hard slog.

The 1 hour session took about a week to get a new 90s record 18.2 to 18.3 the 18.5 a month later. The 24 hour I was back up to 18.5 and 14k about 2weeks later

I've tried lots of things to improve endurance and I've come to the conclusion you get better at what you train at. I did 5 one hour sessions and got really good at 1 hour 642700 revs but I can't say it has helped my fast endurance a lot. My best results so far have been by just doing 90s runs and lots of them my session back in march to august last year were twice weekly, hour hour and a half long, I would do a one hand 90s warm up on each hand, then a two handed 30s flat out, then 10 speed runs 5 left 5 right followed by a two handed 90s, then 10 speed runs 5 left 5 right followed by a 90s and so on for the whole time. My best session I got 5 90s between 18.2-18.6k.

My biggest secret though and don't tell anyone else. Even hands, the only reason I do so well is I have two above average hands. There are plenty of guys below me who kill me on their right but can't back it up on their left. If they ever get there left up to there right my scores won't look so impressive.

In a nut shell try to maintain 15-20 seconds of 90% of your speed score. Get powerballyser if you haven't got it already run it live and try and flat line your speed at the rev you want, as soon as it drops change hands. I would love to do a three change 90' but I've got 18.6 with 7 changes so do what works for you.

Does endurance affect your speed? I don't know? Lots of slow 10k endurance kind of affects the pulse memory of your hand as I said train for what you want. I'm trying at the moment to concentrate on speed to get further up the board. I've given myself to 1 April then I'm going to start back on my usual routine. So I will have a better idea then.

[Hava Gess]

^awesome post there, Very helpful indeed. I downloaded that powerballyser thing, havent got around to using it yet though. Might give it a go after work tonight. Today i put my newer powerball away (the one i use for speed runs) and decided not to get it out till the end of the month. My older powerball is rough and it doesnt have a counter. So my plan is to train hard for the next few weeks, then whip out my other powerball and give it all i've got on the speed runs. 14-14.250 is gonna be my goal.