Elitetrack: Sport Training & Conditioning

Ok guys, here are weeks 3 and 4 of my training. On Wednesday of week 3 I decided to do fartlek training and figured it would be ok since I will go medium-fast-recover. My thinking is that could be used as a form of acc. dev. Aside from that what are your thoughts?

Week 3
MONDAY
1 x 500 @ 90% w/15 min. rest
1 x 300 @ 90% w/12 min. rest
1 x 100 @ 90% w/5 min. rest
Abs
Weights

TUESDAY
10 x 200 @ 70% (in grass)
Weights

WEDNESDAY
20 min fartlek (coast, fast, recover)
10 x 10 sec. fast rope jumps
Med. Ball
Weights

THURSDAY
400-200-400 @65% 200 pace w/2 min. rest
6 x 100 strides @ medium speed w/1 min. rest
Weights

FRIDAY
4 x 250 @ 90% w/10 min. rest
Abs
Weights

Week 4
MONDAY
300m time trial
Abs
Weights

TUESDAY
9 x 200 @ continuous relay or 72.414% (in grass)
Weights

WEDNESDAY
4 x 200 @ 90% w/10 min. rest
Med. Ball
Weights

THURSDAY
8 x 250 @ 69% w/2 min. rest
Weights

FRIDAY
5 x 100 @ 90% w/5 min. rest
Abs
Weights

And mike here is my weight training schedule. Please add or subtract anything you feel is necessary. Thanks again.

(MONDAY, FRIDAY)
POWER CLEANS â?? 6 X 4 @ 80%
DEADLIFTS â?? 6 X 4 @ 80%
BENCH PRESS â?? 3 X 12 @ 45%, 55%, 65%

(TUESDAY, THURSDAY)
*all weight is light and strictly used for recovery purposes*
CURLS â?? 3 X 10
STEP UPS â?? 3 X 10
CHIN UPS â?? 3 X 10
GLUTE-HAM RAISE â?? 4 X 6
PULL DOWNS â?? 3 X 10
LUNGES â?? 3 X 10
TRICEPS EXTENSION â?? 3 X 10
LATERAL LUNGES â?? 3 X 10
FRONT RAISE â?? 3 X 10
TOE RAISES â?? 3 X 10
EAGLES â?? 3 X 10

(WEDNESDAY)
HANG CLEANS â?? 6 X 4 @ 80%
SQUATS â?? 3 X 12 @ 45%, 55%, 65%
PUSH PRESS â?? 6 X 4 @ 80%

The running workout setup is confusing me.  You have no true speed work.  Just tempo, aerobic endurance (fartlek) and SE.  Where's the speed work in this equation?  Technically, the cardinal rule is that you shouldn't start doing SE2 until you can accelerate out to 30m, and you have no acc. dev. or any other sort of speed work to lead me to believe you're ready for so much long, fast sprinting. 

Also, on Friday of week 4, you may want to consider doing another test of some sort, like maybe something short like a 30m or 60m, or flying 30m or something.  Just a thought.

I agree with 400stud in that you'd probably want to add some faster running into the track program. As for your lifting, with a quick lookover, I'd say the weight workout pretty much looks fine but I'd make the following recommendations:
-Decrease the number of sets to 2 on the Tuesday and Thursday workouts. Even if the weight is light, 3 sets might be too much volume to still make it a recovery workout.
-Consider decreasing the number of reps and increasing the number of reps on the bench press and squats. You've put in enough training time that I don't think you'd need your reps that high. I think you'd even benefit more if you just used the same weight and total reps but broke down the workout into more sets of fewer reps and tried to move the weight faster.
-Wednesday's weight workout doesn't match up very well with the running workout during week 3.

400Stud
You're right, I don't have much true speed work. That is what I have been trying to ask in various forums for weeks now. It has continued to confuse me and I have not gotten a straight answer. It was my understanding that doing speed work this early in your training will be too soon (assuming you mean anything below 100-150 and in the 90-95% range) and cause "burnout."

What you are saying makes total sense to me but then I begin to think about the "too much too soon" factor. Please help/clarify.

mike
-decreasing the sets to 2 sounds good and makes sense.
-please rephrase what you said about bench and squats. I think you confused me in the first sentence.
-And in week 3, the weight workout does not match up too well with the running workout. That is why I explain the reasoning of the running workout before I posted weeks 3 and 4. What would you suggest?

Acc. Dev. is not too much too soon.  Why not start from there and move on?

I kinda see your point. But if you are doing for instance, 8 x 40m starts for acc. dev., I would assume you are going full go. Wouldn't that work the CNS in the same way that top speed would? If not please clarify.

Why start off with 40m reps?  You should start off with 10's and 20's and as your body gets more use to running fast you increase the distance, thus increasing CNS activation.  40m reps, I save for short speed work and keep acc. dev. to 10-30m reps because after about 30m you start hitting top speed and the acceleration is gone. 

Try 10's and 20's for a week or two and if you feel you can move on, of course also evident by other workouts as well, then move on to 20's and 30's.  You, being much more advanced than myself, may be able to move on from 10's and 20's quicker than me and may be in 20's and 30's fairly quickly.  Just play it by ear.

So you're saying that the further the distance for an accel. run, the more the CNS stimulation? I thought it was more intensity dependent.

It's both.

Ok, so one more time. Even though these runs are at 90% (or I'll just say fast since I won't necessarily put a goal time to them) it won't work my CNS into burnout/exhaustion since I would be starting off at very low distances (10m). Correct?

Yup.

Ok people. Here is week 5 of my program. Question and comment away. . .

MONDAY
Acceleration development - 12 x 20m starts
Plyos
Abs
Weights

TUESDAY
Extensive Tempo - 7 x 200 @ 77%
Strength Endurance - 6 sets of stairs - fast w/jog down rest
Weights

WEDNESDAY (will probably have to do this workout in the hallway of the school)
Accumulation runs (I think that is the proper name for it)(150m) x 5 @ 90% w/10 sec. rest b/w each segment, 5 min. b/w each 150

Power Speed work - 10 x 10 sec. fast rope jumps
Med. Ball
Weights

THURSDAY
Extensive Tempo - 600-400-200-400-600 @70% 200 pace w/5 min. rest

6 x 100 strides @ medium speed w/1 min. rest
Weights

FRIDAY
Plyos
Abs
Weights

looks much better.  the only thing i don't like is lifting everyday, but if done properly is not a problem.

Ok people, here is this week's (week of 12-8) schedule. Let me know what you think.

MONDAY
Acceleration Development â?? 12 x 30m starts
Plyos
Med. Ball
Weights

TUESDAY
45 min. fartlek @ easy-medium pace
Weights

WEDNESDAY
6 x 200 @ 80% w/2 min. rest
Abs
Weights

THURSDAY
2 x 2 x 40m A & B Drills

1 x 800 @ 65% w/2 min. rest
1 x 400 @ 67% w/2 min. rest
1 x 250 @ 69%
Weights

FRIDAY
5 x 250 @ 80%, 80%, 82%, 82%, 84% w/2:30 min. rest
4 x 150 @ 81%, 83%, 83%, 83% w/1:30 rest
3 x 100 @ 82% w/1 min. rest
Plyos
Med. Ball
Weights