Elitetrack: Sport Training & Conditioning

It looks great, but the only problem I see is that there is an excessive amount of Intermediate work on Friday.  Volume's a bit too high, but overall a very nice setup.

I agree with 400stud….the volume looks WAY too high on that Friday workout. If the %s you list are for % of all-time or seasonal best time, by the time you got to the 100m reps the "82%" would likely take 95+% effort to achieve.

So what, in your opinion (mike and 400), would be the best way to reduce?

1. Take out the 100 reps?
2. Take one rep of each distance out?

Take out a 250 and take off the 100's.

I think I'd probably drop 2 of each rep but you know your body's training responses better than me.

Why would you drop 2 of each rep mike?

400-
If I take off one 250, which one would I take off? The slowest or the fastest?

Originally posted by DaGovernor
Why would you drop 2 of each rep mike?

It looks like you're doing Intensive tempo pace and as it was originally posted the total volume = 2150m (which is extremely high)

with 1 less of each total volume = 1650m (which I still think is a little too high)

with 1 less 250m and no 100m reps total volume = 1650m

with 2 less of each total volume = 1150m (seems just right for intensive tempo)

As I said before though, you know your response to training and training capacity better than me.

I looked at it again and yes, it does seem rather high. Especially with this being the 1st week of the 3-1 cycle. I don't know why I planned it that way. Thanks mike.

I'll have next weeks schedule up tomorrow.

Ok guys, here is this weeks plan. It's a little late being posted but I've been a little busy. Questions? Comments. . . . . . .

MONDAY
Acceleration Development - 12 x 30m starts
Plyos
Abs
Weights

TUESDAY
Strength Endurance â?? 2 x 2 x 40m running Aâ??s and Bâ??s
Extensive Tempo - 7 x 400 @ 65% w/2 min. rest
Weights

WEDNESDAY
5 x 200 @ 84%
1 x 400 @ 80% w/4 min. rest
Med. Ball
Weights

THURSDAY
5 x 400 @70% 200 pace w/5 min. rest
6 x 100 strides @ medium speed w/1 min. rest
Weights

FRIDAY
2 x 4 x 120 @ 85% w/1 min. rest b/w reps, 3 min. b/w sets
Plyos
Abs
Weights

Look ok to me other than some of your rest intervals. You may want to decrease the rest intervals on the Tuesday extensive tempo workout by 20-30 seconds. Also, I think you may also want to increase the rest between reps on Friday's workout depending on what you're trying to accomplish.

mike,
Friday's workout is an intensive tempo workout. So would you say that is adequate rest for that session?

mike?

The rest interval is a little on the short side for intensive tempo. I think you might be better off to go with 2' / 4' recovery.

ok thanks mike.

Guys,

Here is my training schedule for this week. Let me know what you think.

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

TUESDAY
2 x 2 x 40m running A's and B's
3 x 6 x 150 @ 75% w/1:30 rest b/w reps and 2 min b/w sets
Weights

WEDNESDAY
4 x 200 @ 87.5%
Abs
Weights

THURSDAY
5 x 350 @69% w/2 min. rest
6 x 100 strides @ medium speed w/1 min. rest
Weights

FRIDAY
500, 400, 300, 200, 100 @ 85% w/1 min. rest
Plyos
Abs
Weights

In 2 weeks I'll be entering my SPP (week of 1-05-2004), which will last 8 weeks. Before I make up my training sessions, I need some questions answered.

Should I start doing MaxV training, or should I stay with acc. dev.?

If I should stay with acc. dev., then when should I start MaxV?

If I should start MaxV, then my plan was to do the 1st four weeks of MaxV once/week, then do it the 2nd four weeks of MaxV twice/week. If I do it this way that would bring up two additional questions:

How does that setup sound?

If this seem like a good idea to do, what days would be optimal to do MaxV when doing once/week? Twice/week?

Thanks again for your help.