ELITETRACK Forum

Born 2 Run Summer Trainning.

2008-06-19T00:09:12Z

Hello, I am a 19 year old Sprinter from the North. I have finished my first college season! It was quite something lots of ups and downs. I did fairly well as a freshman with no specfic trainning really a lot of B.S. tempo work.I peaked in the first two meets of each season as the result of messing up their trainning( I went to fast in the beginning.) My goal is to increase Top speed and Acceleration. Also to work on form to the point where I do not lose ground on my transition and Speed matience.

Body Weigh: (Current) 157 lbs
Height 5 foot 10

Prs: 100 Meter Dash: 10.82 FAT ; 55: 6.52 FAT 200: 22.60 FAT
Prs: Desired this year: 10.67 55: 6.41 200: 22.1

Supplements Taken: Protein shakes 3 times a day starting. Fish Oil, Flax Seed Oil, Beta Carotene. NOTE: DHEA IS BANNED, Also I will start creatine the 3 week in due to the lack of funding.

Gradualy Increase Rep age on Squat and Bench to 65% next week, then 70% next week then 75% until i get 80%. 8 sets of 4 on the first week at 60% then move on to 70% 7 sets of 4. At 70% make sure you do two sets of warm up to get up to the weight then hit the 6 sets of 4. Make sure Rest 20-30 seconds rest to make sure its Hypertrophy.

Notes: Listen to your body and if you cant make it through the day dont push yourself to injury. Stay hydrated!!! Water is the key behind this. Also on the complmentary lifts it might be a good idea to shorten up the sets once training intesity gets higher. Also make sure you dont lie about your maxes to begin with because they will come back and bite you!

Week 1
3x4x20m hills, all out. 60sec rep, 7 min sets
Week 2
3x4x30m hills, all out. 90sec rep, 7 min sets
Week 3
3x6x30m hills, all out. 2 min rep, 10 min sets
Week 4
3x5x40m hills, all out. 2:30/10 rest
Week 5
3x4x50m hills, all out. 3/10 rest
Week 6
3x4x60m hills, all our 3:30/10 rest

Monday: Power Clean 5X5 ; Squat 60% 8 sets of 4 ; RDL 4 sets of 8; Leg exts. 4 sets of 10 ; Good mornings 4 sets of 15; Cable crunches 50 reps, Twists 100 reps , leg rasies 30 reps; Seated calf Raise 3 sets of 20. 25 seconds rest in between sets.
Hill Running.

Tuesday- Runing 6 x200 @ 32 sec 2:45 rest
Bench -60% 8 sets of 4
Seated Rows 4x 10
Dips 4 x 15
Arnold Press 4x10
T-Bar Row 4 x 10
Pull ups 4 x 15

Wednesday: active recovery Day: Jump Rope for 30 mins Drinking plenty of water

Thursday- (Hills) 5x5 Power Clean
60% 8 sets of 4 squat
RDL 4x 8
Leg ext 4x10
Lunge Walk 4 x10
Good Mornings 4 x 15
Abs work

Friday- Bench 60% 8 sets of 4; Running 6x200 @ 32 2:45 REST
Seated rows 4 x10
Dips 4 x15
Arnold press 4 x 10
T- Bar Row 4 x 10
Drag Curls 4 x10
Abs

Sat- Core/ Jump rope Light Plyo ( No depth Jumps)

Sunday- Recovery Day ( Sleep!)

Note: Check to see if hills are too much of an incline? Im thinking they are.
Also it might be a good idea to incorprate regular Dead lifts instead of RDL??? Keep thinking.... see how it feels.

Also Note this is only the 2nd phase of summer trainning. The first was just basic GPP. 3rd should be fun.

jesse’s training log

2008-07-02T16:52:33Z

I’m a 5’5 135lb sprinter. This is my GPP. It will last around 10 weeks. I’m going to be doing the 55m, 55mh, and 4x200 this coming indoor season. I’m going to do the 400mh in outdoor so I need to get my conditioning up. This will also help my role in the 4x200. If anyone has any suggestions or questions PLEASE post. I’m new to all this.

My weekly setup:
Day 1 - Hurdle Start, ME Lower
Day 2 - Extensive Tempo, ME Upper
Day 3 - Rest
Day 4 - Hurdle Start, Intensive Tempo DE Lower
Day 5 - Extensive Tempo DE/RE Upper
Day 6 - Hurdle Start
Day 7 - Rest

I’m only going to be doing intensive tempo once a week on day 4.
day 4 80-90% 2’ rest between reps and 4’ between sets.

I will add 200m more volume into every extensive tempo workout.
30 second rest between runs 1 minute between sets.

6/30
Was going to the track but it rained hard on me.
Weight room:
ME Lower from 6/27...still sore.
Box Squat 5rm PR 2nd time box squatting.
95x5
115x5
145x5
165x5
185x5 (10lb pr)
Split Squat 2(35)x6x4
45 Degree Back raises 45x10x3
Unfortunately basically no training done on 6/30.

7/1
AMTrying to make up a little bit of 6/30 sprint workout.
Done with spikes:
4x40m pushup starts
2x13.72 3point stance. Perfecting my 8 steps to the first hurdle. I need to be able to sprint at it if I want to 3 step.
1000m Extensive Tempo
Barefoot on grass
100+100+100/100+200+100/100+100+100
PM
ME Upper
~5rm Dumbbell Bench 45x4, 45x7
+Straight bar low row 100x8, 120x8x3
+Rear delt fly db 12.5x8x4
Shrugs db 40x15x2, 45x15x1 (Someone had to take my 40lb dumbbell!)
Preacher machine curl 25x15x3

7/2
Rest
I’ve recently bought a foam roller and I am using it every available moment.
I’m actually really sore in my hamstrings and sore in my calf.
Upper body is only a tiny bit sore from yesterday.

Winn’s Jumping Saga

2007-12-12T05:57:34Z

I figured I should start a journal…

stats:
Freshman in College
6'1 1/2"
173 lbs. 6.1% BF
squat max: 315 lbs.
clean max: 215 lbs.
snatch max: 175 lbs.
deadlift max: ~350+
LJ: 6.76m
TJ: 13.41m
flying 30m: 3.12s (laser timed)
crouch 30m: 4.15 (laser; crappy start; no blocks)
SLJ: 2.84m

I've been lifting and sprinting 3x week all summer until beginning of August when I pulled my hammy. Took a month off until i got to school. Then, lifted 4x week until beginning of Nov. when team practice started; still going 4x week.

I'll start with this week so far:

12/10 Monday

Jump Trials
Didn't alter weights or workouts to have any sort of mini peak.
Made sure to tape a pad under my metatarsals and heel.
LJ: 6.40m thats where I was looking to be
TJ: 12.52m not to great. I was coming to the board very very slow, did that last year preseason too, but now that I know that I can fix it so not too worries about that.

decided to keep the weights light and fast today

Cleans:
1X6, 1X5 @ 135lbs
1X5 @ 150lbs
1X4 @ 160lbs

Snatch:
2x6 @ 105lbs
2x6 @ 115lbs

Drop Snatch and OH Squat
1x5 @ 115lbs

notes: I was surprised after my 7 jumps how explosive and powerful I felt in the weight room (esp. snatch). Very happy with the weightlifting today. Hammy felt a bit tender as expected.

12/11 Tuesday

slightly sore, feelin it in my joints a little

warm-up

light upper body weights

hammy was still a little sore so I decided to take the optional day off, which was a good choice. (woulda been sled pulls...)

Drivephase’s program

2008-06-27T19:22:30Z

Week One June 16-20

Day 1 June 16, 2008
1a Back squats 1x10-8-6
2a Forward lunge 3x8
3a Flat DB chest flyes 3x10
4a EZ bar lying triceps ext. 2x8
5a Body curl 3x6

Day 2 June 18, 2008
1a Flat bench press 1x10-8-6
2a Bent over DB flyes 3x10
3a DB shoulder press 1x10-8-6
4a Standing good mornings (low back)
5a Triceps—choice 2x8
6a Biceps—choice 2x8
7a Abs—choice

Day 3 June 20, 2008
1a Skip for height 3x10 yards
2a Standing long jump 5x1 jump
3a Seated row 1x10-8-6
4a Front lat pull down (underhand grip) 1x10-8-6
5a DB biceps curls (use hammer grip) 2x8
6a Hanging leg raise 3x6

Week Two June 23-27

Day 1 June 23, 2008
1a Foward lunge 3x6
2a Back squat 1x8-6-6
3a Flat DB chest flyes 3x10
4a EZ bar lying triceps ext. 2x8
5a Body curl 3x6

Day 2 June 25, 2008
1a Bent over DB flyes 3x10
2a Flat bench press 1x8-6-6
3a DB shoulder press 1x8-6-6
4a Biceps—choice 2x8
5a Triceps—choice 2x8
6a Standing good morning (low back) 3x6
7a Abs—choice

Day 3 June 27, 2008
1a Standing long jump 5x1 jump
2a Skips for height 3x10 yards
3a Front lat pulldown (underhand grip) 1x8-6-6
4a Seated row 1x8-6-6
5a DB biceps curls (use hammer grip) 2x8
6a Hanging leg raise 3x6

Weight 160 lbs

Pmoax’s Hybrid Training

2008-04-07T01:29:47Z

I’ve decided to start a training journal hopefully it will be helpful to myself and others.
Background:
5’10’’
155lbs
17 year old high school junior
Freshman pr’s: 200: 25.2, 400: 56.4
Sophomore pr’s: 200: 23.9, 400: 51.9, 800: 2:01

Goals for the Year:
200: 21.75 fat
400: 47.50 fat
800: 1:55 fat

WSGeneral’s Training Log

2006-01-15T17:16:29Z

Alright, I have been meaning to do this for some time now, but finally decided to do it today--the day before more formal training begins. I'll start with a bit of background. I have been an athlete all my life, as basketball runs in the family, so I grew up playing ball. I decided to try running and I got hooked right away. Some stuff happened after a few years of football, bball, and track, so I decided to just run.

Some stats:
Height: 6'1"
Weight:150
400m: 56 low
800m: 2:06
1600m: 4:36 TT in January before I got hurt
2 mile: 10:25 split
5k: 16:20

Goals:
400-53
800-1:59
1600-4:20
3200-9:40
5k-16:00
Goal Volume: 26-2800 on 50 weeks.

Since seventh grade I'd just go out and run around for 30+ minutes for fun--I think my longest run I did of all time was during the summer between 7th and 8th grade-close to 3 hours. The run was about 20 miles. Last year was the first year I kept volume, and it ended at 2437 miles for the year on 50 weeks of training--3 of which were in the pool, so really 47 weeks.

My peak race is the Southern CA JO Championships. I am going to be independantly schooled, so I don't have anywhere near as many races as guys who race for their schools. I have picked a very limited race schedule so I can be fresh when I hit the track to drop my best races. As it stands I'm running 11 races in a 20 week period.

Bottom line of all of this writing: I WILL BE READY TO WIN COME JUNE.

The Dickins’ Log to Fiery Sprint Glory!

2008-03-31T19:02:58Z

Age: August 1st, 1992, 15 yo, Sophomore
Height: 5’9.5
Weight: 158 lbs
Pr’s:
100m - 11.68 (March 27th, Strained Hip),
200m - 24.97 (8th grade)
Weights:
Bench Press - 275
Squat - 310
Power Clean - 195

Started training for my sophomore year in track on March 1st 2008, and have already taken part in 2 track meets - 1st being our “red/black intrasquad” meet where I ran a 12.13 in the prelims and an 11.85 in the Finals and taking 3rd place. The 2nd meet was nearly 3 weeks later where I had been ailing from a hip injury for the past week or so. I ran an 11.68 in the 100m, where I stood up straight out of the blocks and totally ganked my hip. I lost all concentration and just tried to make myself go fast instead putting myself in the position to actually do so. As for the 200m, I haven’t actually raced in that event since the 2005-2006 season. I’m supposed to be put on the 4x100 relay in these next few days, but there’s no telling what my incompetent coaches might do.

I will try to make this journal as thorough as possible, but if you have any questions feel free to let me know.

Azz’s “800m pursuit”

2008-05-22T10:13:30Z

Hey All
I’ve been a ‘follower’ of ET for a long time not and have had my input on things a few times here but only every in other athlete’s threats and never thought about making my own about my “800m Pursuit”. Im always researching about T&F;wheather it be information about technique etc or just grazing through other logs (from sprinters to distance runners) to see what others are up to and I feel that i’ve learnt alot of this site through-out the years and havn’t contributed all that much so i thought that i’d just make a journal of my own training for others to look at for ideas or maybe just to see things differently.

A little about myself:

I’m a 20 yr old male from Australia who’s been running since i was 10yrs old. I was always into ANY sport i could get my hands on ever since i could walk- i just love competition and just seeing how far i can push my bodies limits. it all started when i was running the school XC in yr 5, not intending to win or anything but just to see what i could do (mind you i ran it in long track pants, jacket and one of those hats with the safty flap on the back to protect the neck - Dam mum made me look like the biggest nerd back then :D) turns out i got out sprinted to come 2nd by the kid that used to win everything. After the race the other boys dad came up to me and offered for me to join his son and train me for XC (his son had been training for yrs) and thats where it all started. Although i started out as a XC running because i was never a fast sprinter at all, as i grew up and began to run Track i found my love for the 800m.

When i went onto highschool i gave up running until i was 15 where i restarted my training with another coach with a big squad but i wasn’t very serious about it- it was just a fun thing to do. I continued to train with this coach until my first year out of school where he left Australia to go live in NYC. When he left he didn’t say anything to the squad or anyone it was just one day he was there and the next he was gone. This left the squad in a bit of a pickle- with the majority of them still young they all had no idea what to do about training so i began to put sessions together just to get them all by. Turned out 2 of the girls made it to the National Champions for the first time with 1 of them picking up medals(they both were still in Primary School so they had to run up an age). Since then- 2 yrs on im still coaching most of those same kids with alot of new ones joining and i’ve completed my level II coaching course for Middle Distance and Steeple.

Current Pb’s
200m: 23.3
400m: 49.8
800m: 1.55
My focus is on the 800m which all my training is towards but i also dabble in the 400m when im preparing for a race. The 200m is just a comedy race for me where i get to have fun against the sprinters although its always good to run a sprint Pb with only 800m training :)

Anyway this log will only include my own training and not the training of the squads as they do different sessions. Im currently preparing for a meet in July where some USA and NZ schools come over to Australia to compete and then i will turn my focus on Nov-Jan QLD Champs. The Schedual I’ve set is just a rough one that i was using to experiment with to see whats good and whats not- from there i will change it accordingly for the squads training for the track season

This is the rough layout of my Training Plan that ive been following:

? Weeks Base Training
4 Weeks Hills Training
4 Weeks Lactate Training
6 Weeks Co-ordination [includes 7-10day taper before comp]

Because I’m the majority through the program so far I’ll only recall so far back (from the sessions I’ve recorded)

Base Training:
My base training consisted of only logging km’s and not about how fast I was running. Each day was either a 30-45 min cruisey run or like 2km reps on the track or something like that

Hills:
Mon: Hills
Tues: 30min run
Wed: Hills
Thurs: 20-30 min Recovery jog
Fri: Hills
Sat: Rest
Sun: Longer Track work (like 1km-2kms I think)

With the hills running I wasn’t just running up them normally I was using a sort of ‘bouncing or springing’ action- focusing on getting as much height as possible with each bound. The hill was quite steep but its hard to say how steep

Lactate Training:
Sun: 3x Sets of 4x 150m @800m race pace with 20sec & 5min Recovery
Mon: 6x600m with 2min Recovery
Tues: 30-45min easy Run
Wed: 2x Sets of 4x 300m @close to 800m pace as possible with 45sec & 5min Recovery
Thurs: Rest
Fri: 2 Sets of 6x200m @2sec faster than 800m pace with 90sec & 5min Rec (although 2nd set continued until I was unable to continue running under that pace- so it could end up being 10reps for the last set [highly unlikely tho :P])
Sat: 30-45min easy Run

I will add in the new training phase when I get around to it because I cant remember it off the top of my head atm :). All of these training days are very subject to change if I don’t quite feel ‘strong’ enough to complete the session well- they are only a guide.

Any thoughts from everyone on my program and session results is greatly appreciated as all comments whether they are good or bad will help me when it comes time to assess and change the program so please, comment away even if its just a little comment :)

Z-Rosh’s 800/mile training log

2008-04-15T22:11:50Z

I’m starting this to keep track of my progression and also to have you people post ur comments. I am a Junior at Green Hope High School in Cary, North Carolina. I focus primarily on the mile and and working towards a fast 800 meter time by June which will be my peak season. Thusfar my mile pr is 4:24. Last year i ran a 1:58 and 1:57 relay splits in the 4x800. I have not yet run faster than that this in the 800 as this year we are itterating the strength phase of training to ensure a late and strong peak season. We began strenth work in early indoor with 2x12minute above tempo or 3x8minute above tempo. We continue to do similar strength workouts but have recently incorporated some quicker workouts such as an all out 300 to 6- 200’s at 30 seconds with only 30 second recoveries. We have also done many repeat 1000’s, 600’s, and things of that nature. I just wanted to bring you up to speed on the training thusfar.

Next race: Saturday, the Bojangles Invitational in Apex, NC
Running: 1600
Goal: Run close to or under 4:20

We have a good thing going at green hope with a real strong 2/4/8 guy and several mile/2mile guys. Tommorow we have a workout, not sure what it will be. workouts for this week will be tuesday and thursday with easy running on friday to rest up for the race on saturday.
Props to p moax for telling me about this site.

Saltojump5’s Jumping Epic

2006-09-23T07:09:57Z

Well I've decided to chronicle my training for the jumps. My ultimate purpose is to triple jump 50 feet. After many years of stagnation with my marks and setbacks with injuries, I feel I am now closer than ever. This past year, I came off a season of PRs in all 3 jumping disciplines. This is due, mostly, to 4 ambassadors of the track and field world. My father has supported my endeavor; having been a good thrower in high school and college, he has relayed the almost spiritual aspects of the journey, as well as the importance of mental imaging. Tyrone Minor has been a great mentor to me and has given me a glimpse of true track speed; we have shared some memorable training sessions. Mike and the Elitetrack team have helped me to gain much better knowledge, having given me the wherewithal to set up a sound training plan while remaining injury-free; I feel we share a true passion for the sport. And now, two-time Olympian and Peruvian high jump national recordholder, Hugo Muñoz, is the latest chapter for which I am grateful; his experience, feel for the jumps, and able enthusiasm to pass it on is truly inspiring. The opportunity to be an escort runner for the 1996 Olympic Torch Relay, as it passed through my town, set my early interest in track and field ablaze. The wisdom of preparation that I may gain in these pages, I hope to pass this torch on to the athletes that I coach.

My current stats:
Male, 6'0", 179 lbs.
47'4" TJ, 23'3" LJ, 6'6" HJ

Accessories:
TJ from 6-step approach: 46'4"
TJ from 2-step approach: 40'0"
back squat (to parallel): 415x3
deadlift: 415x2
bench: 225x2
power clean & split jerk: 225x2
split snatch: 175x2
standing LJ: 10'10"
standing vert: 34"
running pop-up to basketball hoop: 1 inch short of hitting head on 10' rim
20 contacts alternate leg bounding from short run in: 70 meters (11'5" per bound)
10 contacts single leg hopping from short run in: 35 meters (11'5" per hop)
10m fly (laser beam timing gates): 1.04 sec.
30m fly (laser beam timing gates): 3.17 sec.
30m (4 pt. stance start, no starting blocks, laser beam timing gates): 4.02 sec.

Location:
Minnesota

My aim:
Sinewed Male, 6'0", 170 lbs.
50'0" TJ, 24'0" LJ, 6'10" HJ

And, to see a particular high school athlete I coach to 25 feet and the state record in the long jump this year.

*****************************************************************************************
new personal best updates 2006/2007
*****************************************************************************************

30m (4 pt. stance start, no starting blocks, laser beam timing gates): 3.98 sec. [11/29/06]
power clean & split jerk: 235x1 [12/2/06]
power clean (from floor): 250x1 [12/21/06], 253x1 [3/21/07], 261x1 [6/26/07]
hang clean (from above the knees): 220x1 [12/26/06]
split snatch (from floor): 195x1 [12/29/06]
hang snatch (from above the knees): 163x1 [3/21/07]
single arm barbell split snatch (from floor): 125x2 each arm [1/24/07]
triple jump: 48'4 1/2" [2/10/07]