Elitetrack: Sport Training & Conditioning

Day 18- Sub-11 in Sight - 9/2/08
Upper Body
Absolute Strength + Strength-Endurance
Duration An-1 + Duration An-2
Morning weight: 173.5 lbs

Out of Rotation-
ISO Bench Press- 3 minutes between sets
9 seconds x 225 lbs (~91% AW)
30 seconds x 185 lbs (~75% AW)
9 seconds x 225 lbs
30 seconds x 185 lbs

ISO Low Pulley Row- 3 minutes between sets
9 seconds x 130 lbs
30 seconds x 90 lbs
9 seconds x 130 lbs
30 seconds x 90 lbs

First time trying heavy ISOs and I must say I enjoyed it. The 30 seconds ISOs are especially painful, but they make me feel pumped like nothing else.

I’ll also be doing a Lower Body Recovery Session tonight:

Internal Rotation w/ yellow band- (Both legs)
3 x 15

Leg Circles w/ slight internal rotation- (Right leg only)
3 x 10 x 3 positions

premium - 02 September 2008 11:07 PM

Azz - 02 September 2008 09:16 PM

is it just me and I’m missing it and is there not much running there. i scanned through most of it and barely saw any running- just curious

yea i dont see much running….or even some form/technique drills…

just a quick question(s) .... what level are you (highschool, collegiate, open, masters?), part of season

You guys are correct, I’m not running that much. The last two weeks I have done two sessions where I ran 40-yard dashes to a 3% drop-off. Honestly I don’t plan on running again for another week and a half or so. My goal is to get faster, so I need to equip myself with the athletic tools necessary to do so. No form or technique drills will do this. I will be rotating my current strength cycle with a power cycle that will have me running a little more often.

As far as my current level, I’m a senior in high school. Currently I’m training myself for next spring’s track season.

for the 100m…i feel like the drive phase is the most important part of the race..perfecting this and your start could take of more time than you think…just some advice for later in the season if you didn’t already plan yo do that

premium - 02 September 2008 11:33 PM

for the 100m…i feel like the drive phase is the most important part of the race..perfecting this and your start could take of more time than you think…just some advice for later in the season if you didn’t already plan yo do that

I agree that the drive phase is very important. However, I think that the technique is less of an issue than people think. My thinking is that by strengthening my glutes and building iron ankles, I’ll be giving my body the tools it needs to run fast. Hopefully my time on the track will be more productive as a result of my other training. The difference between me and most people is that I expect to hit a PR every time I step on the track, whether it’s practice or a meet.

On a side note, when the spring rolls around and school track begins, I will no longer have a say in my training. At that point I’m sure I’ll be forced to train the same way most people on this board do.

Thanks for your input!

Two cents:

1)If sprinting were just a strength issue, then the guys at WBB would be the world record holders.

2)Sprinting is an elastic activity and you shouldn’t discount the need to remind your body of this. 

3)Running under 11 is no cake walk and it needs form.

If you want to equip yourself with the tools to get faster, I would listen to the advice of the board. Azz and Premium have some excellent points.

Chad Williams - 03 September 2008 09:33 AM

Two cents:

1)If sprinting were just a strength issue, then the guys at WBB would be the world record holders.

2)Sprinting is an elastic activity and you shouldn’t discount the need to remind your body of this. 

3)Running under 11 is no cake walk and it needs form.

If you want to equip yourself with the tools to get faster, I would listen to the advice of the board. Azz and Premium have some excellent points.

I think we have a slight misunderstanding about my training strategy. I’m fully aware that powerlifting strength won’t be a key component here. That’s why all my strength training is specific to what I’m trying to do. You will see in my next session I’ll be using ADA drops (depth landings), ADA PF drops (straight legged depth landings), and SL Box Jumps, to build “elastic” strength in my lower limbs.

Also, I realize running under 11 is no cake walk, and people normally wouldn’t make the kind of gains that I’m seeking. That’s why I’m going “outside the box” on this one. I know that in order to achieve my goals I’m going to have to use training methods that aren’t the norm.

Thanks for your input.

One good way to guarantee no going under 11 is to do WGF/Inno.

davan - 03 September 2008 05:32 PM

One good way to guarantee no going under 11 is to do WGF/Inno.

Haha.. I had a feeling this comment was coming. I don’t know why you say this though, because WGF has alot of success with their athletes.

My jr year of hs i was running a 12.2, then my sr 11.4, by my sophmore year of college i was down to 10.84 and most currently my past junior year i ran 10.74.  I didn’t do much weight training but what I did was perfect my running form, do a lot of sprinting work and really work on that drive phase.  You can do all the lifting you want but your not going to be a good fast technical runner by doing one legged squat jumps onto a box.  If you ever read anything by Vern Gambetta youll know you need to train movements not body parts.  This training program should be part of a training program that includes sprinting.  The key to training is adaption and your just skipping the most important part.  this is all just my opinion of course so im not going to say it wont work but there hasnt been a post on here supporting your program.

johnstrang - 03 September 2008 07:54 PM

If you ever read anything by Vern Gambetta youll know you need to train movements not body parts.  This training program should be part of a training program that includes sprinting.  The key to training is adaption and your just skipping the most important part. 

I find it ironic you say this. I would disagree with you and say that I AM training movements not body parts. Everything that I do is directed towards improving specific traits needed to sprint faster. I understand the technique thing, but if you’ve ever read anything by Chris Korfist you would realized that there is more to technique than just listening to / remembering certain cues. In most cases when form is an issue, it’s a result of a lack of strength somewhere along the chain.

Read this article:
http://www.inno-sport.net/Sprinter Symptoms.htm

edit: for some reason it’s not liking the space in the url, so just copy and paste it into your browser.

Whatever your doing is fine but to take the whole track out of your training to run on the track doesnt make any sense.  Your body adapts that is the key to training.  making your legs stronger is only one component to being a good 100m sprinter.  Just like having a strong arm is only part of being a good quarterback.  The key to the 100m is to accelerate for as long as possible until you hit your max v and then hold that maximum velocity for as long as you can and to have negative acceleration for the least amount of time.  Your program doesnt train that.  If your truly dedicated to lowering your time by over a second you need to start doing more on the track

They get results you see in a normal well run high school track/football team that comes from an area with a fair amount of talent. Nothing incredible, but not bad either. Be weary of handtimes and smoke in mirrors.

Ask Dallas how their training went for him after he PR’d most of the indoor season under “normal” training.

Well guys, I guess my results will speak for themselves as to whether or not Inno-Sport / WGF is a good system to train with.

Whether Inno/WGF is good or not may not really be the question.

I have no doubt the Inno/WGF guys do a respectable and good job at their high school, based on the results. They understand how to use their system within that situation. What has yet to be seen is someone other than them effectively implementing it long term. Check out the DB board for the great logs of supposed progress—amazing leaps in a short time, only to find next to no progress when looking long term.

davan - 03 September 2008 09:38 PM

Check out the DB board for the great logs of supposed progress—amazing leaps in a short time, only to find next to no progress when looking long term.

I only know of maybe one other person who uses a true Inno-Sport approach over at the DB Hammer Forums, and that would be RJ of course. He has made plenty of success.