ELITETRACK Forum

400m base training setup

2008-07-04T23:42:27+00:00

m:extensive tempo. 15 minutes strides on soccerfield
t:8x60m sprint or 8x30m flying sprints+weigths. recovery 5 minutes++
w:extensive tempo. 15 minutes strides on soccerfield
t:10x100m hill runs. jog slow/walk back recovery+weigths
f:rest
s:8x30-40m steep hill runs for acc dev+weigths recovery 5 minutes
s:8x300m with 1,30 min rec. speed 300=55-60 sec.

Any comments?

weights:
Squat
Bench/push press
Cleans
Deadlift (once a week)

4-5 setts 3-5 reps.

Jeff Demps 10.01

2008-06-29T06:06:16+00:00

Do you guys see anything special in this guys future?
10.01 a little after graduating from high school?!?!?!

Weight room facilities question?

2008-06-27T09:03:56+00:00

I currently go to a college that has crappy weight room facilities. I also am more or less an independent athlete.

Long story short, I am tired of dealing with it, and want to have my own stuff.

When I was in high school, I had a set up weight room in my parents garage. It had the basic stuff I needed (squat rack, bench, a bar, and space to deadlift/power clean)

I was thinking of doing the same thing here, cept there is a problem. I don’t have anywhere to store it. I’m in the dorms and don’t know anywhere to put it.

Has anyone been in a similar situation, and set up there own weightroom while in college? If so, where did you store all your stuff?

I checked storage facilities. They are either too small or are charging for the price I could buy an apartment for. I also checked weight room facilities in the area. The best one I have if 30-45 minute drive away from me. I was going there, but I can’t do it anymore. Too much time and gas is costing too much to do that consistently.

So, anyone have any ideas? I was thinking of just buying a bar and bumper plates, and powerclean somewhere near my dorm. Then drive down to the student facilities and deal with whatever crap they have there.

Anyways, anyone have any thoughts as to how I could possibly set up my own weight room for cheap somewhere?

Tyson Gay 9.68W

2008-06-30T00:35:11+00:00

WOW Tyson Gay runs 9.68 wind aided and has a really bad start after already running a 100m same day. Also, Dix second in 9.80 and Patton in 9.84. Maybe our 4x100 wont be so bad...I thought gay had really good form too and does he looked more ripped?

Pre-Race Warm up?

2008-06-21T21:11:38+00:00

Hello, this question probably already has been asked a whole bunch of times but I just wanted to clairfy, what types of things should i be doing the day of 30-45 mins before the race such as running, or stretching, or drinking water. I run the 55,100,200 dashes. I already have one warm up in mind from my college, but i just wanted to heard what you guys had to say.

thanks all

sprinting bodyweight

2008-06-24T16:47:45+00:00

not exactly teh ground contact times of sprinting and all that stuff mentioned here, what i really want to know about is on running faster on a lighter weight with same strength ratio and all other things equal, comapred to running heavier weight with same strength ratios.

I went on a diet, and sucked major, even though i percieved to be moving fast, it just was my turnover that improved my power unfortunately was out the window. I gained back around 20lbs and everything came back strength and power, am running very fast again, mind you when i was 20lbs lighter i did not lose much strength at all, very little was lost, my ratio of weight/strength was for the better then when i was heavier, yet i was running slower.

I thought to myself if i stick in this weight for awhile the brain and mechanics of my body will tune it out and i will run really great in no time, well it didnt happen and my recovery was horrible despite starting to eat calories to maintain my weight and abit above that, still nothing happened.

I think it could be the rate at which a caloric deficit affects performance, if there is a big drop off like over 600 calories probably. I am not really sure, but could there be other factors, does anybody have experience of this?

post work out disaster

2008-06-21T03:27:08+00:00

is throwing up after workouts bad?
I read that if you throw up even though you feel better, you’ll lose the effect of everything you did in your training session. So as some people may think that throwing up means you had a good work out, it actually means the opposite.

Training early in the morning… am I flirting with disaster?

2008-06-10T03:46:00+00:00

Howdy everyone,

I’ve been away from track for a couple years, but have had the desire to race again. I’ve kept myself in shape so I’m dragging out the GPP for a few months and plan on really putting the hammer down for the 2009 outdoor season.

I’m 27, and used to run 21.05/47.33 200m/400m in college.

Since I’ve been a gainfully employed grown-up for a while, training is a bit tougher to work into my schedule, so I’ve been hitting the track in the morning (6:00 A.M.) and the weights at lunch. The morning training started this week.

I’ve noticed that working out in the morning is a great way to wake up (and get to work early), but it’s also harder to hit my marks on those longer tempo days. For example, this morning I was gunning for 6x300 at 48 second pace. After the third 300, I was missing my mark by at least 2 seconds, and it got progressively worse. Moreover, I noticed I was a rather when I would get up from my desk, today, despite a nice long cool-down.

Last week I did a similar workout in the afternoon (4x400 @ 64 sec) and nailed it, and felt fine afterwards. Am I overreacting and just need to get used to the morning routine, or is running soon after one wakes up a sure fire way to get hurt?

speed work in off season in tempo program

2008-05-01T19:02:20+00:00

What would you do?

Lets say that a sprinter/jumper is in a tempo based program with little to no speed work throughout the year. Would it be wise to do accels in the summer and into the start of practice or would it be a waste since those workouts would be few and far between in-season? Lets also say this individual wants to get stronger/faster during the summer what else would you do, like heavy weights 2-6 reps, plyos, etc?

Also, I want to know what normal total tempo volume in a day is for summer training?

“wimpy” 100m sprinters?

2008-06-08T23:06:24+00:00

This is a random thought. Why does the current crop of 100m male sprinters act like hypogonadal librarian assistants? I would think that if you are one of the most powerful athletes in the world (and possibly doped out of your mind) that you would have some bark and assertiveness when in the limelight. The last spark of life I remember was indoor 60m where Mo and Crawford got into an argument when Shawn started boasting about his top speed.

Tyson looks like an abused puppy in press conferences.
Asafa talks about how he doesn’t really care much about the WR and seems like he’s going to go narcoleptic at any moment.
Bolt doesn’t even know if he will run the 100m.

When will a personality like Mo or Andrew Howe or Adam Nelson reappear in the sprint ranks? I’m not complaining, I just find it interesting. Do they take drugs that make them appear that they’re not on drugs in front of the media ?