Elitetrack: Sport Training & Conditioning

I've been doing a lot of reading on this board and I've been impressed on everyones knowledge… for a while now I've been going board to board, site to site looking for some help on my training, now I think i've found the right place. Right now I'm in gr. 11 about 5'8 155lbs and running just the 100m. I wanted to know if anyone here has a training program that they could send me that I could try out. The worst part of my running is my starting, I mainly need to work on my quickness for the first 30m's. If anyone has a lower body program there on, or just a program you made for yourself and that's working for you could you post or e-mail me ( ) all I want is a program to do so I can get faster for the track season…i'm new to training for track and field, so if anyone has a program they could hook me up with i'd appreciate it. thanks a lot everybody.

CCHAMS.

Welcome to ELITETRACK. If your start is the slowest part of your race, and you've ruled out acceleration mechanics as the cause, then maximum strength will produce the best gains. The first 30m is all about developing momentum which means more so than at any other part of your race, you'll need to be able generate huge forces to overcome your inertia. Heavy squatting and pulling are probably your best bets to addressing this problem. There have been several weight training programs posted on this board that would do the trick for you. If you still have trouble finding one you like feel free to ask again.

Mike, thanks a lot.. I have been looking around the boards and am having trouble finding a program, i've seen a few comments on startings but not a program, would you be able to direct me to where to look for one, or if you have one give me a quick post or e-mail with it.. thanks a lot man, I just need to find one by the end of the weekend so I can start fresh Monday, thanks a lot man, keep me posted.

Oh sorry and about this program I'm looking for, i'm looking for one that isn't too long, I know I'm being really specific here and it might be hard to find one like this but I'm desperate and just want something that will do as much for me as it can by the end of February, so I only have 2 to 2 and a half months. If you'd be able to help me out Mike, or anyone I'd really appreciate it, I can't sit around any longer I gotta get training for the season which isn't far away for me. So help if you can, thanks a lot.

Many of my thoughts are detailed in this old thread. Basically, if you want to keep it simple I'd stick to doing one Olympic lifting movement, one squating movement, one pressing movement, and one pulling movement every workout 3x a week. A sample workout might look like this:

Power Clean: 5 x 3
Squat: 5 x 5
Bench Press: 5 x 5
Pullups: 4 x 10

Obviously you'd want to switch up the exercises and vary the sets and reps from day to day.

that link didnt work…  so actually my weights dont look that different than what you would suggest.

Alrite thanks Mike I'm gonna start Monday, much appreciated man.