Elitetrack: Sport Training & Conditioning

Okay, so now that I'm creating my own weights program again, I was wondering if you could help me out corresponding weight and track workouts approrpriately. 

Here are my phase setups for track workouts…

GPP - 6 weeks
SPP - 8 weeks
Pre-Comp. - 8 weeks
Comp./Peak - Up to 8 weeks, but definitely 1 full meso b4 peak

Now, for weights, I was going to do this..

6 weeks - Accumulation Weights
6 weeks - Hypertrophy (Density Training)
7 weeks - Max Strength
7 weeks - Power-Speed
Maintenance through end of season

Here's the problem, those lengths don't exactly add up so I'll be lifting heavy during unloading weeks on the track, yet if they do exactly add up, then I may have too short training on one aspect, or too long on another, etc.

Can you guys please help?  Thanks.

-400Stud

Kinda heavy in Max Strength?

Perhaps using less weeks and not Max Strength but a L. Simmons Max Day / Dynamic Day protocol?

Just seem to see too many folks placing too much emphasis on Max Strength and classical periodization schemes.

For what its worth.

Coach

Could you elaborate, please?

There are a few givens in my mind when it comes to the base defaults of coaching in the US
1. That (to quote Brooks Johnson) we are experts in overloading people with training, or that any coach can wear you down.  But is the training functional?
2. Many tend to live (and die) by the old standards of all work having to exactly fit in a 7 day week, 3-1-3 cycle, moving from a training priority, to another with little regard to the maintaining of prior gains, timing and functionality, specificity, etc.
3.  That there is much less direct relationship between max strength and most track and field events as one might think.

All that preaching aside, all I am saying is the classic western periodization scheme is not Gospel or cast in stone.  Why 7 weeks of Max Strength?  Why so long and what are your goals/expectations for and from such a committment?

Partly challenging your ideas by challenging you to think out of the box.
And personally I dont think that the benefit is there for the investment of 7 weeks in Max Strength. 

What is your pre-holiday, holidays, and post holidays schedule and ability to train?
These answers can help to plan what and how to train around those times.  Frankly I tend to intentionally beat-up my kids as they go home for 3-4 weeks - mostly in the Northeast, and dont do much so why not get the supercomp from a pile of hard work?  On the other hand if you are in the southwest climate, and you are dedicated at training, plan accordingly.

Just an opinionated old man I guess.

Coach

wow, got my 2nd star

I feel like I'm in one of those X-Mas TV specials…

Dave-
Nice points but I do disagree on one of them. This is just me but I don't have a real problem with 8 weeks of max strength. In fact I personally think it would be far worse to have 6 weeks of hypertrophy training, especially if one didn't need to get bigger. In my opinion, the biggest gains typically come in the second meso of max strength lifting. Having said that, I'd match up the weights and track work like this:

GPP - 6 weeks
SPP - 8 weeks
Pre-Comp. - 8 weeks

6 weeks - Accumulation Weights
4 weeks - Hypertrophy (Density Training)
8 weeks - Max Strength
4 weeks - Power-Speed

Mike -

how would you setup density training for only 4 weeks?

Originally posted by 400Stud
Mike -

how would you setup density training for only 4 weeks?

It probably wouldn't be a good idea to do it then, but maybe you could do:
1 week at 65%, 1 week at 73%, 1 week at 78%, 1 week unloading at 70%.

Basically, you would do one less week of prep, and you wouldn't be able to go up to the highest intensity.

DellDell - Then how would you do sets/reps/%'s for the 4 weeks of hypertrophy if I didn't do Density Training?

Mike

Agreed on the Hypertrophy 4 weeks
Would suggest same for Max Strength with a 10 day to 14 day regular "re-visit" of max during an 8 week Power/Speed phase.
Just dont think Max Strength is that important enough to a 400m runner and would make a similar arguement for pretty much all T & F events, even Shot.

Track is a speed and power sport.  How one gets there is where the specificity comes in.

So you are suggesting…

6 weeks - accumulation weights
4 weeks - hypertrophy
4 weeks - max strength
8 weeks - power-speed

???

:?:  Just trying to clarify

Sorry for going off topic but could someone explain to me what the difference b/w accumulation weights and hypertrophy weights are? I was always confused by this.

http://www.allabouttrack.com/x.pro/ModShow/ShowPage/5671/

That might give you a better idea.  I'm still not 100% sure about it, but this is something to kind of get an idea on. 

Anyone wanna help?

Basic suggestion, yes.

Not knowing more detail, like my earlier questions and your competition schedule, etc.

No more than a 3 1 3 in anything other than Power/Speed and a max day every 10 to 14 days in there. 

Just suggestions.  beware anyone who claims to know whats best for you and as well, be careful taking something like this as "gospel"

Let me also say that I have every confidence in Mike after having followed his career, read his posts, articles, etc.
He is highly respected at the highest level of the sport and if it were a "beauty contest"  most people would follow his advice over mine, every day of the week with an extra helping on Sunday!

Dave I agree that track is a speed and power sport but my rationale is that max strength will help to develop power because of the increased force output made possible by increasing max strength. Obviously, the key is to be able to "convert" the max strength into power.

Originally posted by coachformerlyknownas…
beware anyone who claims to know whats best for you and as well, be careful taking something like this as "gospel"

Very good advice.

Originally posted by coachformerlyknownas…
Let me also say that I have every confidence in Mike after having followed his career, read his posts, articles, etc.
He is highly respected at the highest level of the sport and if it were a "beauty contest"  most people would follow his advice over mine, every day of the week with an extra helping on Sunday!

Dave you're far too humble and far too gracious with your complements.