ELITETRACK Forum

Off Season Training Suggestions - HS 100H/300H

2008-09-03T14:26:41Z

Looking for training suggestions for a 17 year old female high school 100 & 300 hurdler who doesn’t participate in any fall or winter sports. Athlete has 4 years of hurdling experience (school & USATF) - but has only done limited strength training during HS season.

Because of other school committments - will only have about 1 hour a day to train (after school) - 4 days a week (Mon-Thur) this fall & winter. She’ll have access to the school’s weight room (supervised) and track (while the weather holds). She runs low 15’s (FAT) in the 100H & 49’s in the 300H. Good technician - with good, but not great speed. Also lacks some in sprint endurance (hence 49’s in 300H). Lean body type - long legs & short torso. Athletic - excellent flexibility.

Needs to improve strength & power to improve her drive phase and speed - while maintaining (and/or improving) conditioning/fitness. With such limited time - unsure of what would give her the “best bang for the buck” in terms of weight/strength training and running - that would measurable impact & transfer to her events. She’ll have 16-18 weeks for training before indoor season starts.

Bow legged doing squats

2008-10-07T12:49:06Z

I have a 19 year old female athlete who although has been working in the weights room with her bastketball team for some time has dreadful squat technique with what is probably best described as being bow legged. Should I get her working on overall body conditioning and strengthning the glutes etc first or should we perservere with the squat and try and force the technique. Any ideas or suggestions?

I’m not sure but I believe I saw previously a leg circuit routine on this site but I cannot find, does anyone have the link.

Hip drive in squats (as advocated by rippetoe)

2008-10-06T01:04:07Z

What do you guys think of the hip drive during squats as described in mark rippetoe’s starting strength book? Anyone read that book?

To my understanding, rippetoe advocates driving the hips upwards out of the hole when squatting to kind of initiate the squat movement, as this engages the posterior chain more. This contasts with other sources I’ve read, which advocate moving the hips and shoulders upwards at the same rate.

Hoewever, wouldn’t driving the hips up to initiate the movement cause the torso to become more horizontal, creating a larger torque about the lower back and increasing the risk of injury? A kinda semi good morning then has to be done to finish the movement. This doesn’t seem like a very safe squatting method to me…

So I’ve tried squatting rippetoe’s way recently, and it does indeed seem to work my hams and gluts more, as they feel sore the next day. However, I can’t seem to squat as much this way, although the posterior chain is supposed to generate more power. Is this because my posterior chain is weak? Or am I doing something wrong (perhaps over-exaggerating the hip drive movement)? Or is rippetoe’s method wrong?

Power Endurance

2008-09-23T03:03:47Z

In a training log, there has been a bit of discussion regarding the development of “power endurance.” Check it out (http://www.elitetrack.com/forums/viewthread/7172/P60/#53699). I felt like it deserved a thread of its own so not to hijack Nick’s log.

A few questions I have,

What are the best methods for improving this quality?

How would one go about programming this type of training inside a macro, meso, and micro?

-CB

Possible exercises?

2008-09-10T20:37:50Z

Hey,

So i often think of ideas for exercises while i’m training or while i’m just sitting around the house...I figured i would share a few of them, some maybe kinda crazy, some might work...just wanted to get your imput about them…

1 - drop jump into hand clean (set up bar in a hang clean position, so at about mid thigh height. Place a box in front of it. Drop off box and on way up go straight into a hang clean/ jump shrug etc…

2 - Partner assisted squat jumps (have a partner standing behind you with his hands around your waste. As you are exploding up in the jump squat, your partner push you up as quick as he can. You actually end up, jumping very fast and high in the air. Land on a mat

3 - Step up shot throws (start with one leg on box in step up position. Hold a light or heavy shot/med ball. Explode upwards and forwardoff the box while chest throwing the shot. Land running forward.

4 - Jump lunge w/weight swing (hold a kettle bell/ dumbell in both hands, between leg. Get in lunge position and jump forward, switching legs each time, while swinging the bumbell for extra momentum.

Weight Room consistency

2008-03-31T21:47:46Z

1-would you advise against lifting on a Monday/Wednesday one week then lifting on a Friday(after a meet on Thursday)/Saturday. This happened because of meets occurring the day after the usual lifting day- I have been told lifting before a meet is bad, even though we are not trying to peak at this point in the season we want to still win meets. 2.If anyone has suggestions (if you don’t advise against lifting before a meet)a routine or exercises to do or how to do so (weight train) without greatly hindering performances

Looking for sprint coach in Denver

2008-08-30T03:25:41Z

Hey y’all,

I’m looking for a sprint coach to help me become a World Cup/Olympic caliber bobsled push athlete. Problem is I haven’t really sprinted much outside of just team trainings for rugby. Have track spikes and have done work on my own but really need a good solid coach to help me make a realistic shot at the us bobsled team. Any info just reply to this thread or drop me a PM. THANKS!

Switching to Shorter Sprints (Squats)

2008-08-21T15:27:23Z

Recently, last outdoor season, my coach switched me from running the 400 to running the 100/200. I’m going into my second year of college. I figured that since I was no longer a 400 runner where endurance is a great factor as well as speed (and balls) I decided I could hit the weight room hard. I was not able to do some lifts such as snatches and cleans, but Squat, Bench, Good Mornings became my main lifts. Squatting 480X1 was my goal for the summer and I thought I had achieved it when I did 455X5 on set 6 of a 5X5 workout. I did this box squatting to parallel. I go to work out with one of my teammates a week later and he says that box squatting is bad for your spine and we take away my box. I struggled with 365.

A Few Questions:

1) Does this mean that I wasn’t going paralell before?
2) What is the difference between Box Squatting and Half Squat if both are at parallel?
3) Have I gained anywhere near the strength I wanted which was around 3X BW (I weigh 165)?
4) My Full Squat reps (ATG) are 3X10 at 225...should I start doing more of these instead (increasing weight like I did for the box sqauts, i.e. 5X5)?

I’ve been doing speed workout 2-3 times a week for maybe the last four weeks and lifting 3-4times. As the pre-season draws closer I was thinking about scaling my weight room time back to 3 and trying to when time permits run 3 times per week.

Testing Elastic Power

2008-05-17T16:59:04Z

When testing athletes for their ability to utilize elastic reflexes in generating power, what is the preferred method of doing so? Would it be best to compare a squat jump (static at bottom, and exploding up) to a CMJ (vertical test with a dip then drive) or a drop jump (stepping off a box and exploding up)? Something else?

Thanks.

-CB

Squat and clean ratio “problem”

2008-05-01T20:27:04Z

I am a 17 year old athlete, almost 6´1 and 157 pounds. High jumped 6ft and ran 38.0 for the 300m off almost no training in 2006, started year 2007 doing distance cycling for three months, then switched back to track again. Trained for 3 months, my bw went from 143lb to 154, yet externally I am the same skinny kid as you can see in the pictures. At the beginning july got a non track related injury which left me out for 4 months. I am planning to compete in lj, tj and ocassionaly 200 / 400.

I am training now since january uneventfuly and also started lifting in january (no previous experience ).

My main “problem” is the ratio between my extremely weak deep squats and power cleans. I am able to clean 1rm at 176lb (5rm at 154lb), while deep squatting 3x176lb is a complete nightmare, and front squatting 3x154lb the same. Since I am a beginner I am doing a progressive overload on both lifts so that the ratio remains the same. My bench press max is at 150lb now. I also don´t know if an hypertrophy program would benefit me.

Test results:

40m at 5.00 (deinterlaced video)from standing w/o reaction in february
14.7m l-l-l-l-r five bound test from standing
5.9m long jump with six contact approach

What does this mean? Should I focuse only in my squat (which sucks even more) and try to hypertrophy my legs / body? Would I be really benefited from big increases in my squat?

Thank you in advance.