Elitetrack: Sport Training & Conditioning

Week One June 16-20

Day 1 June 16, 2008
1a Back squats 1x10-8-6
2a Forward lunge 3x8
3a Flat DB chest flyes 3x10
4a EZ bar lying triceps ext. 2x8
5a Body curl 3x6

Day 2 June 18, 2008
1a Flat bench press 1x10-8-6
2a Bent over DB flyes 3x10
3a DB shoulder press 1x10-8-6
4a Standing good mornings (low back)
5a Triceps—choice 2x8
6a Biceps—choice 2x8
7a Abs—choice

Day 3 June 20, 2008
1a Skip for height 3x10 yards
2a Standing long jump 5x1 jump
3a Seated row 1x10-8-6
4a Front lat pull down (underhand grip) 1x10-8-6
5a DB biceps curls (use hammer grip) 2x8
6a Hanging leg raise 3x6

Week Two June 23-27

Day 1 June 23, 2008
1a Foward lunge 3x6
2a Back squat 1x8-6-6
3a Flat DB chest flyes 3x10
4a EZ bar lying triceps ext. 2x8
5a Body curl 3x6

Day 2 June 25, 2008
1a Bent over DB flyes 3x10
2a Flat bench press 1x8-6-6
3a DB shoulder press 1x8-6-6
4a Biceps—choice 2x8
5a Triceps—choice 2x8
6a Standing good morning (low back) 3x6
7a Abs—choice

Day 3 June 27, 2008
1a Standing long jump 5x1 jump
2a Skips for height 3x10 yards
3a Front lat pulldown (underhand grip) 1x8-6-6
4a Seated row 1x8-6-6
5a DB biceps curls (use hammer grip) 2x8
6a Hanging leg raise 3x6

Weight 160 lbs

Week of July 7, 14, 21, 28

British Preparatory Circuit

Power clean - 8x135
Back squat - 10x155
Power snatch - 8x99
Front squat - 10x115
Crunches - 25
Sternum chins - 6-8

*Complete all exercises in a circuit, then rest
5 minutes. Do this twice. Setup weights so
you can use the same bar for clean/snatch
and back/front squat. (quickly take off 10k
from clean to snatch, etc)

July 8, 2008

British Preparatory Circuit

Power clean - 8x135
Back squat - 10x155
Power snatch - 8x99
Front squat - 10x115
Crunches - 25
Sternum chins - 6-8

Got thru the workout and I remembered how difficult it was from my past experiences.  I didn’t time how quickly I got thru the circuit.  Just going off my rest, I was under 4 minutes.  I was pretty tired, but I just remembered to stay as technically sound as I could. 

Watching the trials really made me want to run again.  In particular Shawn Crawford’s 200m Semi.  They were talking about the training he was doing with Bob Kersee.  Early in the year he was doing 500’s and 600’s, which is what I have done in the past when I had my best results.  I had already planned on going to back to workouts I had done when I was competing at my best.  But just hearing that validated it even more from my point of view. 

Weight 160 lbs

Yeh i heard crawford was during alot of 450 and 600’s do you think those runs hurt his 100m time?

I don’t think so.  The 100m was just fast this year.  He would have had to run a PB to make the Olympic Team.  I think he’s going to play a really important part in the 4x1 with Tyson’s strain.

drivephase1015 - 09 July 2008 05:15 AM

I don’t think so.  The 100m was just fast this year.  He would have had to run a PB to make the Olympic Team.  I think he’s going to play a really important part in the 4x1 with Tyson’s strain.

No way he will make the 4x1 team.  What do you think about allyson felix, i think all the longer runs hurt her acc and power output.

I think he has a chance.  I think Allyson isn’t a 100m runner, she’s a 2/4.  Those are her best events.

Crawford, is a hell of a runner and not to mention he probably weights close to 185 hes huge.

utfootball4 - 09 July 2008 07:11 AM

No way he will make the 4x1 team.  What do you think about allyson felix, i think all the longer runs hurt her acc and power output.

No way?
So Allyson PR’d again this year and longer runs are hurting her?  Just like they hurt FloJo et al?

She’s going to be good at whatever she does.  She’d be a hell of a quarter-miler.  She has better 200m speed than Sanya, so if she has the strength, I think she’d be right there in the 4.  I think the stronger you are on the track (not weight room strength) the more your speed is enhanced.

what do you mean stronger on the track

mortac8 - 09 July 2008 10:51 AM

utfootball4 - 09 July 2008 07:11 AM

No way he will make the 4x1 team.  What do you think about allyson felix, i think all the longer runs hurt her acc and power output.

No way?
So Allyson PR’d again this year and longer runs are hurting her?  Just like they hurt FloJo et al?

look at muna lee she said all the longer runs (600’s etc) hurt her short speed.

premium - 09 July 2008 03:28 PM

what do you mean stronger on the track

It’s hard to explain, but I can give you an example or at least try to.

Two workouts…..  Which would make you feel that you were stonger on the track?

3x200m @ 23 with full recovery

or

5x200m @ 25 with 3 minutes rest in trainers. 

Generally a stronger sprinter on the track will not decelerate as much after 50m.  That’s because of their strength and ability to maintain higher speed.  One of my favorite workouts that made me feel like I was going to run fast in a meet was when I ran 3x200m @ 23.5, 23.0, 22.5 with 5 minutes rest in trainers.  I never trained in spikes unless I were in blocks.

utfootball4 - 09 July 2008 06:58 PM

mortac8 - 09 July 2008 10:51 AM

utfootball4 - 09 July 2008 07:11 AM

No way he will make the 4x1 team.  What do you think about allyson felix, i think all the longer runs hurt her acc and power output.

No way?
So Allyson PR’d again this year and longer runs are hurting her?  Just like they hurt FloJo et al?

look at muna lee she said all the longer runs (600’s etc) hurt her short speed.

I believe it’s all relative and just shows that there is no right way to train someone.  So many different things can work for so many different people.  What works me, may not work for you.  Quik, who used to post on here, would do a short to long program, after college (last season) he tried a long to short program like what i have done.  He pr’d and ran really well.  I just think that everyone needs to have an open mind to different areas of training.  Eventually, you figure what kind of training will give you the best results.

drivephase1015 - 10 July 2008 05:44 AM

utfootball4 - 09 July 2008 06:58 PM

mortac8 - 09 July 2008 10:51 AM

utfootball4 - 09 July 2008 07:11 AM

No way he will make the 4x1 team.  What do you think about allyson felix, i think all the longer runs hurt her acc and power output.

No way?
So Allyson PR’d again this year and longer runs are hurting her?  Just like they hurt FloJo et al?

look at muna lee she said all the longer runs (600’s etc) hurt her short speed.

I believe it’s all relative and just shows that there is no right way to train someone.  So many different things can work for so many different people.  What works me, may not work for you.  Quik, who used to post on here, would do a short to long program, after college (last season) he tried a long to short program like what i have done.  He pr’d and ran really well.  I just think that everyone needs to have an open mind to different areas of training.  Eventually, you figure what kind of training will give you the best results.

i agree the tempo program worked great for quik the first year.

I just think there are different ways to train and you just have to be open minded, but also have to know that it’s really 50/50 on whether a program is going to work for on particular person.  That’s why you see 2/3’s - 3/4’s of athletes run successful in college.  It just doesn’t work for everyone.  Most coaches won’t individualize every program. Maybe paces, but that’s about it.  In about 45 minutes I get to do another circuit.  Woo hoo!