Elitetrack: Sport Training & Conditioning

Well I am not putting specific dates and this is more for speed period like 100 and below.  To lower my 40 and help me in the LJ.  Next year I think I might go 100 and LJ only.

Track: 
Flying 30 meter sprints
120meter
sled pulls
Stadium Steps sprint up, and bounds

Weights:
Hang cleans
Jump Squats
DEPTH JUMPS
Squats
Leg Curl and Extensions
Leg Press for time
Bench
Curl
Shrugs

Plyos:
Bounding
Skipping
Jumprope
Box jumps
Medecine ball
Rim jumps

Critique and help

running 3 years

p.b.
100-10.97
LJ-22-05

season p.b.
100-11.23 (only ran 1)
200-24 ( slipped and this is when I pulled my hamstirng and only ran 1)
LJ-21-9
HJ-5-10
TJ-37-6

anyone
I know I need to be patient

anyone

Originally posted by Nickjump20
Well I am not putting specific dates and this is more for speed period like 100 and below.  To lower my 40 and help me in the LJ.  Next year I think I might go 100 and LJ only.

Track: 
Flying 30 meter sprints
120meter
sled pulls
Stadium Steps sprint up, and bounds

Weights:
Hang cleans
Jump Squats
DEPTH JUMPS
Squats
Leg Curl and Extensions
Leg Press for time
Bench
Curl
Shrugs

Plyos:
Bounding
Skipping
Jumprope
Box jumps
Medecine ball
Rim jumps

Critique and help

Just putting down a bunch of stuff that has no real rhyme or reason behind it doesn’t offer much to help. More specifity in the plan would help, along with specific questions, not just, “critique.“

Ditto to what Davan said…..you’ve basically just given us a training inventory….we need a training plan.

sorry, ill try to organize it

Track:
Flying 30 meter sprints
120meter
sled pulls
Stadium Steps sprint up, and bounds

Weights:
Hang cleans
Jump Squats
DEPTH JUMPS
Squats
Leg Curl and Extensions
Leg Press for time
Bench
Curl
Shrugs
TuesDay: Plyos
Bounding
Skipping
Jumprope
Box jumps
Medecine ball
Rim jumps
Depth Jumps
Wednesday: Same as monday
Thursday Same as tuesday
Friday: same as monday

Originally posted by Nickjump20
Monday: Track:
Flying 30 meter sprints
120meter
sled pulls
Stadium Steps sprint up, and bounds

Weights:
Hang cleans 3x5
Jump Squats 3x10
DEPTH JUMPS 3x6
Squats 3x12
Leg Curl and Extensions 3x10 supersets
Leg Press for time 3x30sec
Bench5x5
Curl 5x5
Shrugs 3x50
TuesDay: Plyos
Bounding 3x 30 yards
Skipping 3x30 yards
Jumprope 10 minutes
Box jumps 3x10
Medecine ball
Rim jumps 3x15
Depth Jumps 3x10
Wednesday: Same as monday
Thursday Same as tuesday
Friday: same as monday

Well I’m really tring to icrease my 40 speed for football but would this help with the 100 too, if at all.

What are the reps and intensities of the sprint work and what about the weight work intensity? What is the plan for progression? I don’t think leg extensions and leg press are too useful on your main weight day when you don’t even have and pressing exercises added in there.

huh?? it looks like you’re just listing down a list of exercises to me.

sorry I guess I don’t know how I should set it up

look around the site, check out what other people have and try to start from there.

Week 1-3

Bench Press Incline Bench Press Arnold Press Shrugs Squats Lunges & Step ups Leg Curls & Extensions
10x3 5x5 3x10 3x50 10x3 3x10 3x10
180 125 25 50 225 115 50
Leg Press Jump Squats One leg Squats  
3x30secs 3x10 3x10  
315 135 135  
   
   

Week 4-6
Bench Press Incline Bench Press Arnold Press Shrugs Squats Lunges & Step ups Leg Curls & Extensions
10x4 5x5 3x10 3x50 10x3 3x10 3x10
200 135 35 50 240 125 60
Leg Press Jump Squats One leg Squats  
3x30secs 3x10 3x10  
330 150 150  
   
   

Weeks 7-9
Bench Press Incline Bench Press Arnold Press Shrugs Squats Lunges & Step ups Leg Curls & Extensions
10x5 5x5 3x10 3x50 10x3 3x10 3x10
215 150 45 60 275 135 75
Leg Press Jump Squats One leg Squats  
3x30secs 3x10 3x10  
350 185 185  
   
   
*Work out Monday, Wednesday, Friday
Running every Wednesday
WARM UP:
- 2 laps of the oval (slow jog)
- Static stretches are held for 10-30sec each
Keep in mind that you warm up to stretch, not stretch to warm up!!
DRILLS (Technique/Form):
Keep in mind:
- Body lean comes from the ground not the waist (don’t bent forward from the hips)
- Don’t run on your toe’s (the toe’s have NO power or stability) push from the balls of your feet
- Practice loose swinging arm action (don’t tense up)!!
- 2-3 * 20m (each)
- Walking high knees
- Running high knees
- A Skip
- Straight legged bounds
- Claw backs
- Viper drills (fast feet through a latter) one foot contact per square

SPEED CONDITIONING
- 5 * 10m @ 100% (4 point start) walk back recovery/5min rest between each set
- 5 * 20m @ 100% (3 point start)
- 5 * 40m @ 100% (3 point start)
- 2-3 flying 30m @ 100% for acceleration (built up over 20m and at max for 30m)
COOL DOWN
- 2 laps - stretching
Do this workout 2 to 3 times per week in the off-season but make sure to get plenty of rest.  Train consistently and watch your 40 time drop!  If used in conjunction with Jumpsoles training, do only once per week.  A recommended schedule is Jumpsoles Monday and Friday, with the Speed Workout on Wednesdays.
every tuesay and friday
PLYOMETRICS (Power) - Best done with Jumpsoles:
- 2-3 * 20-30m (each)
- Double leg hops (over cones)
- Zig Zag hops (one legged lateral bounds)
- Alt Leg running bounds (up stairs)

Jumpsoles program? :(

yeah, with a mixture of things why what’s wrong