Elitetrack: Sport Training & Conditioning

Background:

Ht: 6' Wt: 170 lbs
PRs:
55 - 7.24 FAT (2005)
100 - 11.99 FAT (2005)
200 - 24.10 FAT (2005)
400 - 54.68 FAT (2006)
      52.6 split (2005)
800 - 2:17 split (2004)

Maxes
Hang Clean - 215
Back Squat - 335
Bench Press - 235

I run for a small DIII school and am preparing for my Jr. season. The last two years we've had a very small sprint group (6 people or less) which means even with my horrible 100 time I've still been running on the 4x1. Ran fairly well my freshman year and then had injury problems that lead to weight problems that hurt me last year and am looking for great improvement this year. My coach thinks I can run sub-50 but my goals are somewhat more conservative than that.

Conference rules prohibit us from starting official practice until the start of 2nd semester (Jan 22) and I'm trying to peak for our conference meet the second weekend in May. Over the summer I lifted MWF, played frisbee for a couple of hours TThSat and usually did drills and short accelerations on Sunday.

General idea of the lifting program is:

Every session preceded by 5 min jump rope and dynamic flexibility
Monday: Cleans, Bent Over Rows, Front/Lateral Raise, Pullups, Glute-Ham, RDL, Reverse Hyer
Wednesday: Back Squat, 1-Leg Squat, Bench Press, Shoulder Press, DB Step Up, DB Walking Lunge
Friday: Snatch, Push Jerk, Bent Over Rows, Upright Rows, Glute-Ham, RDL or Triple Threat, Pullups, Dips

After 6 weeks Wednesday changes to RFD Squat, Speed or Pause Squat, Bench, 1-Leg Squat, Shoulder Press, Wt. Hip Flexion. Also after 6 weeks weighted squat jumps are added on Monday and jumping lunges on Friday.

All sessions followed by abs (progressing from 200 to 400) and static stretching. Program follows a general scheme of low weight/high reps to high weight/low reps with the volume changing every 2 to 3 weeks.

I'll put up what I've been doing this fall later but for now I've got to head to class.

At this point in the fall I'm starting wk 12 of another lifting cycle (very similar to the summer program). Lifting has been MWF, Tuesday has been intensive tempo (for example 8x200 in 31 w/walk around recovery) and Saturday has been accelerations, MaxV, or hills. When my academic schedule allows I try to get in a workout on Thursday and Sunday, generally extensive tempo or a short steady state run.

I've been feeling tired and worn down lately so I'm planning on unloading a bit this week before starting a short cycle next week that will run until the start of my season.

sounds similar to the program i was on this fall. Are you planning on competing indoor?

We have a short indoor season (4 regular meets and conference). However our facilities during indoor are very limited. Our indoor track has very tight turns and is a very hard surface, it's caused a number of stress fractures on the team in years past, so now our coaches limit us to just running the straights.

So indoor workouts are basically a lot of accelerations and short MaxV and as GPP for people who haven't been doing as much during the offseason.  They try to get us outside a couple times for longer reps but the weather doesn't always cooperate. I'll probably go out during our off days and keep up some of the tempo work to keep a good base for outdoor.

A typical week for us indoor looks like this:

Monday: jog, static stretch, pillar (basically abs), continuous warmup (combination of jogging, skips, easy accels), ATP-PC (faster accels, lots of As), medball, lift (Clean, Squat, Bench) stretch
Tuesday: jog, stretch, pillar, continuous warmup, 4x30m starts, hurdle mobility, lift (gluteham, pullups, single leg squat), stretch
Wednesday: jog, stretch, pillar, continuous warmup, 4x2/4x4 handoffs and starts, medball, stretch
Thursday: jog, stretch, pillar, 20 min run, hurdle mobility, general strength, lift (RDL, seated rows, cybex hip routine)
Friday: jog, stretch, pillar, continuous warmup, starts and handoffs, stretch
Saturday: meet
Sunday: off

I've attached some excel files that have the fall lifting program as well as what I'm planning to start next week. The winter file also has example of the continuous warmup, general strength, med ball and ATP-PC routines

Today -

Warmup - 5 min jump rope, dynamic flexibilty
Trap Clean 3x6
Hang Clean 1x5 at 135, 3x3 at 170, 185, 195
Squat Jumps 3x5 at 105
Bent Over Row 3x6 at 115, 120, 120
Glute Ham Raise 3x5
RDL 3x6 at 215, 225, 245
Abs 400
Stretch

Cut out a few lifts I'd normally do as part of the unloading, took some other things a little easy.  Overall felt pretty good.

I'm also in a DIII program…our indoor season is pretty long though. We have the same issue with indoor. Our facilities are actually very nice, but still not much cushioning. 4 months on it destroys your shins. I actually believe we are putting in a bid to hold indoor DIII nationals here next year. We had Outdoor NCAAs here in 2004…but that was before my time here…

I know what you mean about the hard surfaces, our coaches actually bought some long rolls of the type of rubbery surface in most weight rooms that they roll out for us to workout on during indoor to try and help prevent shin splints.

Today's workout:

800 jog, stretch
Tempo ladder 50, 100, 150, 200, 300, 350
equal walk recovery in between
general strength
med ball
stretch

Wednesday 15, November 2006.

5 min jump rope, dynamic flexibilty
Back Squat 5 at 165, 3x3 at 225, 240, 255
Bench 5 at 135, 3x3 at 170, 175, 185
Single Leg Squat 3x5ea at 115
Barbell Complex (someone was on the equipment for the next lift, did this to stay warm)
Wt Hip Flexion 2x8
Stretch

Again, taking it easy this week and it's definitely doing what I hoped it would. I'm feeling a lot more energetic when I go to workout this week than I have been.

I've also been thinking about my plan for the rest of the time before the start of official practice and I think I'm going to end up going with this -

Monday: Warmup, Accel/MaxV, Pylos, Lift (Core/Explosive)
Tuesday: Warmup, Ext. Tempo, Lift (Ancillary/Bodybuilding)
Wednesday: Warmup, Int. Tempo, Medball, General Strength
Thursday: Either take off or use as active recovery (Ext. Tempo or 20-30 min run)
Friday: Warmup, Long Reps, Lift (Ancillary/Bodybuilding)
Saturday: Warmup, ATP-CP routine, Lift (Core/Explosive)
Sunday: Same as Thursday

Core lifting is Olympics and any other important power-oriented lifts, ancillary is anything else. The long reps start at 2x800 w/15 min rest and work down to 2x600 with the same rest. Speed them up as the distance drops.

I'm thinking this will finish off the acceleration phase and get a good start on MaxV and after talking to my coach I think we can work it out to get short speed endurance done even with our facility limitations and once we get outdoor our program already switches focus to special endurance I and II.

Any thoughts?

Thursday 16 November, 2006

800 jog, stretch
Ext Tempo - 8x200 w/45s rest
Hurdle Mobility
Stretch

Nothing special, easy recovery day.

Friday 17 November, 2006

5 min jump rope, dynamic flexibility
Snatch Squat 3x6
Hang Snatch 5 at 85, 3x3 at 115, 120, 125
Hammer Grip Pullups 5x5
Seated Row 3x6 at 140
Jumping Lunge 3x5
Triple Threat 3x6/6
Abs
Stretch

Definitely feeling better after an easy week. Ready to get back to it next week.

Saturday 18 November 2006

800 run, stretch
Premeet Warmup: 2x20m A skip, 2x2m B skip, 2x20m C skip, 2x20m straight leg bound, 3x2x20m accel from different starts)
ATP-CP routine
Stretch

Taking today off.

Monday 20 November 2006

800 jog
stretch
Skips: 2x20m A, 2x20m B, 2x20m C
2x20m straight leg bound
2x30m A skip into accel
2x20m falling start accel
12x20m 3-pt start accel

short pylos (40 contacts)

lift:
clean and jerk 4x5 at 115, 125, 135, 145
speed squat 3x6 at 125, 135, 145
glute ham 3x6
RDL 3x8 at 155, 175, 195

Felt pretty good during the running, didn't feel tired at all until I got into the weightroom but I reallly felt it then.  Those clean and jerk weights are barely more than half of what I'm capable of doing but I didn't have much left in me by that point.

why soo many reps on the speed squats?

It's what I've done in the past, sticking to 5-6 reps/set and haven't ever felt like it was too much particularly as long as I keep the weight low enough. All of those weights today were under 50% of my squat max and I've done as much as 60% of 1RM for 3x5 so it was much less than what I've done in the past.

Although it was harder to keep up the speed through the set after the running I did today though so I probably will drop the volume some for the rest of the cycle.

pioneertrack - 20 November 2006 06:00 PM

It's what I've done in the past, sticking to 5-6 reps/set and haven't ever felt like it was too much particularly as long as I keep the weight low enough. All of those weights today were under 50% of my squat max and I've done as much as 60% of 1RM for 3x5 so it was much less than what I've done in the past.

Although it was harder to keep up the speed through the set after the running I did today though so I probably will drop the volume some for the rest of the cycle.

thats why most people keep the volume at 8x2x40-60% so u can keep the speed high on all sets.

What kind of rest is taken between sets there? I've heard of people doing routines like that for OLs too, seems like that could add up to a ton of time in the weightroom.

Tuesday 21 November 2006

Warmup: 800 jog, stretch, short continuous warmup
Ext Tempo: 10x200 w/45s rest
Hurdle Mobility

Lift:
Bench 4x8 at 115, 135, 145, 155
Bent Over Row 3x10 at 95, 105, 110
Walking Lunge 3x12 at 80
Pullups 3x10

Abs
Stretch

I'd really prefer to be able to split these workouts up and do the running and lifting at different times of day but there's no way I can fit that into my schedule until the end of the semester.