Elitetrack: Sport Training & Conditioning

I started college a few days ago and track started tuesday. From now on I will try to write down all the stuff we did iin pratice.
Me
-college freshman
height 6’4”
weight 170lbs.
PB’s from HS
100m 11.9
110HH 15.76
55HH 8.45
TJ 39’8”
HJ5’8”
200m 24.8

What we are doing now is a 8 week general preperation phase.

example of a warm up is do 5 minutes of stationary drills then jog 100m do another 5 min of drills/ stretches. Repeat 3-4 times. warm up time is 30 min to 1hr

wed. warm up
workout:  8X100m @70% w/ 45sec recovery
static stretches

Thurs. Warm up.
Then the wrokout which was for today (recoverday) balance and abs circuits, cool down circuit, and then static stretches.

Originally posted by ws100
I started college a few days ago and track started tuesday. From now on I will try to write down all the stuff we did iin pratice.
Me
-college freshman
height 6’4”
weight 170lbs.
PB’s from HS
100m 11.9
110HH 15.76
55HH 8.45
TJ 39’8”
HJ5’8”
200m 24.8

did they recruit you for track?cause with those pbs geez man

No they didn’t recruit me for track. I am going to a D3 school.

Here is the preseason weight lifting schedule which I’ll probably start in a week or two. How does it look?

Day 1 and 3, Circuits.
Lifts are grouped into sets of three. Go through all three lifts then do the set again. There should be no rest between lifts in a set nor between the first time through the set and the second time though.  So, you’ll do 60 reps in the first set (20 of each exercise) without any rest. Finish one lift then go immediately to the next and start. You can rest between sets while you get your weights in order.  You’ll need to use much lighter weight than you’d normally use.

Set 1
Dumbbell military x10
Lat pull down x10
Dumbbell row x10

Set 2
Speed squats x15
Seated calf raises x20
Power cleans x10

Set 3
Hammer curls x10
Triceps kick back x10
Dumbbell bench x10

Day 2.
Bench 3x12
Squats 3x12
Cleans 3x10

Friday
warm up
3x [15 seconds explosive jumps, 45 seconds rest,4x ( 15 seconds drills, 15 seconds rest)1 minute run (about 75%) 2 minute rest]
static stretch

Saturday Sunday off

Monday
warm up
sprint 70% 100m walk 100m, sprint 70% 150m walk150, 200, 250,200, 150,100.
static stretches
weights start tomorrow

Tuesday
warm up drills ~1 hr
static stretches
Gym Work
3x8
push ups
chin ups
standing military press 20lbs each side
rowing flat back straight up 15lbs each side
abs curuit
the workout plan may change.

Wednesday
warm up drills ~45 minutes
4X30m flys w/ full recovery
static stretches

Thursday
warm drills ~45 minutes
balnace circuit
stability circuit
abs curcuit
static stretch

Just want to say I am staying active on this thread. Keep up the good work bro

Thanks

Here are some of the school records in areas I might be doing
110HH 14.66
100m 10.93
TJ 46’7”.5
HJ 6’7”.5
also added 10-12-04
400 Hurdles 55.12
400 meters 49.55

Friday
warm up
4x [15 seconds explosive jumps, 45 seconds rest,4x ( 15 seconds drills, 15 seconds rest)1 minute run (about 75%~300m) 2 minute rest]
static stretch

Saturday
warm 10 minutes
6X10seconds hills @85% walk back recovery
10 mintue cool down jog
stretch

seems like you finally got on a decent training schedule.  im anxious to see what youll do.

yeah college is alot more orginized. I have my first 8 week general preperation phase all planned out.  I think I will do alot better than in high school, because in high school I hardly did anything. I am hopeing to get into the high 14’s in the 110HH, but I don’t know how tough it will be becasue I haven’t raced on the college high hurdles yet, only in pratice last year.