Elitetrack: Sport Training & Conditioning

QUIKAZHELL - 07 December 2006 05:31 PM

mortac8 - 07 December 2006 05:09 PM

ktolbert - 07 December 2006 04:49 PM

i'd probably run the final as well and then maybe 30-45 mins later do Oly Lifts… or 20 mins after the 60 final do 1 x 150 and some Oly Lifts….

How do you find room to do a quality 1x150m indoor after a 60m race?

Why not? 20 mins. is plenty of time to recover from a 60.
Now getting onto  the track in a clear lane while a meet is going on without running someone over is a different story.

That's what I meant.  How do I find room (a quality lane).  I tried to do this outdoor and it was even hard because other warming up athletes kept crossing in the open lanes.

At LSU we'd do the post-meet workout outside. In my current location space is definitely tight which is why I primarily use multi-jumps and OLs now.

utfootball4 - 11 December 2005 07:40 PM

EVENT: Multi/jumpers/sprinters WEEK OF: Feb.200

Sunday: off - active rest

Monday: warm up "T"
Acc dev8-10 runs x (20-30m)
Multi Jumps 5-8 X 5
Weight train
Cool down w/800m jog-skip

Tuesday: warm up "U"
tech 5x75m
med ball x10 (gas) & (tank)
hurd mobility 5x10h (ser1-4)
cool down w/800m skips-lunge grabs

Wenesday: warm up "V"
tech- appr(approaches?? I don't know) 8-10 (20-30m)
spe end 4x150
multi jumps 1x30m (rudiment) w/med ball
weight train
cool down w/ 4x50m spc. walks

Thursday: warm up "T"
tech jumpers(SRJ's), sprinters EZ grass runs
GS X20 (pillar), GSx10 (pedestal) on med ball
cool down as tues

Friday: Warm up "U"
acc dev 10-12 runs x (30-40m) 4-6 runs if meet
multi throws x 3-5 (bomb)*
weight train (if possible)
cool down w/400m jog-skip

Saturday If no meet warm up "T"
spe end 4 runs w/5' rec (use 120-300m) ladder short to long
hurd mobility 3x10h (ser 1-4)
weight train
cool down as tues

If meet do from # 2-5 after meet
strength training, week of Feb 2000, sprinters/jumpers/multis

Mon. olympics- 6x2@80% only!
bench-4,3,2,1 @ 75-90%
lunge jumps-4x8@ 20% bd wt (fast)
dynamic stepups-4x8 @30% body wt
rus tw-2x10w/ arch

Wed olympics- 6x2@80% 0nly
bench-5,4,3 @ 70-80% then 1x10@60% fast!
jumpsquats-4-6@70% body wt prefer dumbells! land flat footed
toe risers-2x15 (negatives)

Fri olympics-6x2@80-85%
bench- 5,3,2,1 @ 70-90% (optional)
Rus tw 2x10
If no meet- squat on fri

Sat or Sun squat- 5,4,3,2,1 @ 70-90% slow & deep!!
sprinters can opt for mon's leg series

I don't remember if anyone mentioned it but this looks like Comp Phase. Mentioning meets on Sat and it being in Feb, so the volumes are lower especially the strength volumes and the reason why squats are mentioned for Sat is only if there is a meet Sat. So if they are training straight through the week with no meet on Sat they will do squats on Fri as most wouldn't want to do squats the day before a meet usually right. Also notice how there is a different Fri workout if there is a Sat meet. A workout like most do for neural priming, etc.

No big deal really. If no meet - squat on Fri after standard accel workout as per usual with 4 x Speed Endurance runs on Sat. Meet on Sat - low volume accel workout Fri and squat on Sat or Sun. I imagine most likely after the meet if possible but even it were on Sun it is low volume and definitely not max percentage for the listed rep range. Looks to be pretty standard Dan Pfaff to me.

OK Mike mad me feel guilty for sitting here reading without making a contribution, I think I actually made the first ever post on this board under the user name jacko.
Anyway
I read with interest Dan's comments on short sprint work and aeobic and lactic power/capacity. Looking at the artcle kebba referenced though I see the protocol involved 30sec intervals and not the 10-40m type work dan used as an example.
I also wonder the effects on skill of pushing shorter recoveries on this type of work, eg this session from a recent presentation:

Warm-up A
Acceleration Development (10-40m, with sets of 3 or 4 x
3-5 efforts in each set) use 1’ and 4’ recoveries; use
blocks, group starts, rollovers or fly-ins emphasize
mechanics, rhythm and relaxation - can add one to
two special speed endurance runs with 5’ recoveries
Multiple Jump Series: 5 x 5 hurdles at 33” and 2m
spacing; dynamic or static to needs
Wt. Training: Olympic lifts, Presses, and Leg Series;
Ancillary lifts: Russian Twists and Negative Toe Risers
Cool Down with 5’ of jog/skip routines

the jet - 07 January 2008 05:02 PM

OK Mike mad me feel guilty for sitting here reading without making a contribution, I think I actually made the first ever post on this board under the user name jacko.
Anyway
I read with interest Dan's comments on short sprint work and aeobic and lactic power/capacity. Looking at the artcle kebba referenced though I see the protocol involved 30sec intervals and not the 10-40m type work dan used as an example.
I also wonder the effects on skill of pushing shorter recoveries on this type of work, eg this session from a recent presentation:

Warm-up A
Acceleration Development (10-40m, with sets of 3 or 4 x
3-5 efforts in each set) use 1’ and 4’ recoveries; use
blocks, group starts, rollovers or fly-ins emphasize
mechanics, rhythm and relaxation - can add one to
two special speed endurance runs with 5’ recoveries
Multiple Jump Series: 5 x 5 hurdles at 33” and 2m
spacing; dynamic or static to needs
Wt. Training: Olympic lifts, Presses, and Leg Series;
Ancillary lifts: Russian Twists and Negative Toe Risers
Cool Down with 5’ of jog/skip routines

Where did he reference an article? Can you provide the article or a link?

Regarding the Specific training session you lay out, I noticed the seemingly short rest as well and have heard that in reality Dan is not so anal about it to where he holds them to the exact interval. I’m sure it is something like a walkback, etc. You would think he would extend it were skill/quality to decrease.

Also, though the “rule” is 1min per 10m run, from what I have surmised Dan feels there are neuromuscular happenings that the shorter rest bring about and that he feels they are important. I don’t know what the neuromuscular things that he refers to are however.