Elitetrack: Sport Training & Conditioning

im 16 im 6'0 152 i can run a 53 in the 400 and long jump 19'8. this year in track i would like to run a 50 in the 400 and long jump 21 feet. i have made a program that im gonan do for 3 months. tell me what you think. and before i lift i take no xplode and after i work out i have a protein shake called muscle milk. im trying to gain weight i would like to wain around 165 so im eating 5 big meals a day and snacks in between
Monday 1.phylos                                                     Week 1               Week 2        Week 3
bent over straight legged donkey ankle bounce        4x30                   4x30            3x30
1-2-3 jump                                                                 4 sets-4 jumps    4 sets           4 sets
                                                                                   Per leg per set
rhythmic 1/4 jump squat                                          4x8                     4x8               3x6
Broad jump                                                               4x6                     4x5               3x5
low box depth jumps                                                 4x5                     4x5               3x5
low squat ankle jumps                                              4x40                   4x40             3x40
50 yard sprints (rest minutes after jumps)                 4                         5                   5
cold down ½ mile
weights
Bench press 4x10 dunbells, shoulder press 3x10, arm curls/triceps 3x12/ lower back3x10
Tuesday  Warm-up: 1 mile cross country run
2 x 600 Speed 60 sec. 400/ rest 15 minutes
3 x 300 Speed 1:00 sec./rest 1 minute
cool down 1 mile
weights lower body
squats 4x10/ leg curls 3x10/calves 3x20
wedensday 1 . Warm-up: 1 mile cross country run
3. 600-400-200-400-600 Speed 30 sec pace/rest 5 minutes
4. 6 x 100 strides Speed medium/rest 1 minute
5. Cool down: 1 mile cross country run
weights upper body
Bench press 4x10 dunbells, shoulder press 3x10, arm curls/triceps 3x12/ lower back3x10
Thursday
.phylos                                                     Week 1               Week 2        Week 3
bent over straight legged donkey ankle bounce        4x30                   4x30            3x30
1-2-3 jump                                                                 4 sets-4 jumps    4 sets           4 sets
                                                                                   Per leg per set
rhythmic 1/4 jump squat                                          4x8                     4x8               3x6
Broad jump                                                               4x6                     4x5               3x5
low box depth jumps                                                 4x5                     4x5               3x5
low squat ankle jumps                                              4x40                   4x40             3x40
50 yard sprints (rest minutes after jumps)                 4                         5                   5
weights

squats 4x10/ leg curls 3x10/calves 3x20

Friday 1 . Warm-up: 1/2 mile cross country run
8x200
push ups 3x30/ sit ups 4x30/jump rope 4x l minute

look like u r doing kelley vj bible workout. if u think its going to help u ran the 400 an lj better goodluck. if i were you i would train like a track guy:

three hard strength days and and three body circuits:
since this is the summer you should be during lots of general fitness stuff and working on acc development.

i think as a long sprinter/jumper u should be working short-long as far as speed work is concerned…just focus on lots of tempo/circuits during the gpp/spp phases

so i should do different kinds of plyometics cause i jump off 1 foot instead of two and train a little different way and not follow the vertical jump bible

flight05 - 03 July 2006 05:54 AM

i think as a long sprinter/jumper u should be working short-long as far as speed work is concerned…just focus on lots of tempo/circuits during the gpp/spp phases

.short-to-long, long-to-short, or ends-to-middle training

assman - 03 July 2006 08:17 AM

so i should do different kinds of plyometics cause i jump off 1 foot instead of two and train a little different way and not follow the vertical jump bible

hey u could follow the vj bible since it is the summer and start ur track gpp in sept.

utfootball4 - 03 July 2006 08:27 AM

dude he runs the 400m if any follow a middle to end.

i dont follow…

if u run the 400 u either go short-long or long-short???
—if these are the only 2 options then go short to long to get the best of both worlds..

i have never heard of middle-end? can u explain

short-to-long, long-to-short, or ends-to-middle training