Elitetrack: Sport Training & Conditioning

LR1400 - 20 September 2007 06:45 AM

Mike which day did you drop? I am assuming you had the following hi intensity days.

1-accel, 3-maxv, 5-accel, 6-speed end.

It all depended on what condition they came to me in. As I said I didn't have any control over what they were doing in their football strength sessions and as a result they would often come to me already beat up. They did a lot of higher rep stuff that made them very sore which made attempting to do competition phase speed-work impossible or counter-productive.

Mike Young - 30 September 2007 07:13 AM

LR1400 - 20 September 2007 06:45 AM

Mike which day did you drop? I am assuming you had the following hi intensity days.

1-accel, 3-maxv, 5-accel, 6-speed end.

It all depended on what condition they came to me in. As I said I didn't have any control over what they were doing in their football strength sessions and as a result they would often come to me already beat up. They did a lot of higher rep stuff that made them very sore which made attempting to do competition phase speed-work impossible or counter-productive.

how long were the high reps done for?

They were doing them for all of indoor season. I believe the strength coaches philosophy is a little different than mine. Not bad just difficult to integrate.

Mike Young - 30 September 2007 08:00 AM

They were doing them for all of indoor season. I believe the strength coaches philosophy is a little different than mine. Not bad just difficult to integrate.

i could see high reps making them sore in the early weeks but once the body adjust it should help the speed work, i think higher reps are easier on the CNS. i have been during higher reps for the past 6 weeks and haven't experience any soreness since week 2.

I'm not necessarily disagreeing with your points but I can tell you they were 'beat up' many times by the time I got them. I don't know EXACTLY what they were doing with the football strength coach but I know the effect it had on their bodies by the time I got them. I knew better than to try and do speed work with them. Also, this wasn't a case of them trying to get out of workouts because these guys did anything I asked.

Mike Young - 30 September 2007 08:43 AM

I'm not necessarily disagreeing with your points but I can tell you they were 'beat up' many times by the time I got them. I don't know EXACTLY what they were doing with the football strength coach but I know the effect it had on their bodies by the time I got them. I knew better than to try and do speed work with them. Also, this wasn't a case of them trying to get out of workouts because these guys did anything I asked.

could it have been there military duties or the fb conditioning?

It wasn't the military duties because everyone was dealing with this. It was definitely there off-season football workouts.

Mike Young - 30 September 2007 10:59 AM

It wasn't the military duties because everyone was dealing with this. It was definitely there off-season football workouts.

Maybe after the see your results on the track you can talk him into letting them out of the off-season workouts.

LR1400 - 01 October 2007 04:10 AM

Mike Young - 30 September 2007 10:59 AM

It wasn't the military duties because everyone was dealing with this. It was definitely there off-season football workouts.

Maybe after the see your results on the track you can talk him into letting them out of the off-season workouts.

not gonna happen.

LR1400 - 01 October 2007 04:10 AM

Maybe after the see your results on the track you can talk him into letting them out of the off-season workouts.

As UT said, it wouldn't happen. This year though, they are all seniors and will be done with FB in Dec / Jan so I'll have them full time for the indoor and outdoor seasons.

Well atleast this year they'll be done with football so it can happen.

I’ve got 2 of 3 football guys back out. The third tore his ACL and won’t be back until spring. In their first meet of the year the 2 guys ran 7.22 and 7.10 over 60m. They both had only 1 week of track training prior to the meet. Both are rusty and lacking sprint fitness so hopefully there times should drop considerably in the coming weeks.

I think a major problem with football players in general is that most of them use their quads as their primary mover when they sprint. This is a result of all the “strength & conditioning” work they do where basically all their lower body work targets the quads. So my first priority would be to get them using their glutes as their primary mover as opposed to their quads.

How do you identify the overuse of quads relative to hamstrings and what would you do to go about fixing it?

You can tell if they’re running with their quads if they’re “bouncing” up and down as they run. They use their quads to try and actively “push” off the ground as opposed to “pulling” themselves down the track with their posterior chain. Push runners usually have longer ground contact times also. I learned this all from reading Chris Korfist article and, having played high school football last year, I would say he’s just about dead on with most of his stuff. This quad overuse happens with a lot of football players because their coaches completely neglect the posterior chain and have their kids squatting almost exclusively. Personally, I have found ISO HF Squats (bulgarian split-squats, I think) to be the best lower body strength builder. I know Chris himself likes to use ISO Single-legged deadlifts for glute work.