Elitetrack: Sport Training & Conditioning

same concept for distance guys—a spike in hormone levels.  You can also use it as a CNS primer. 

i understand all that, i just dont think i could do it.. the only thing i try and do is make sure i get up early to let my body adjust and get goin..

I think the main benefit of the shakeout is increasing core body temp earlier in the day. I've found it to be very valuable.

hey mike i was told in other forums that i am during too much short sprints in my warmup program, what do u think?

warmup one:
skip jog 600m

9 static strecth drills for 10sec count

drills: 2x20 a skip, a run, b skip and power skips

8 dym flex drills for 1x8reps

dou leg hops 3x3

spikes: builds and flys

rest 5-10min

warmup two;
skip jog 400m

3x50 builds focus on upper mech

total body dym flex 9 drills 1x8

3x50 faster build focus on lower mech

sprint drills: and lots of leg shaking

spikes:
falling start 1x10yds

3 point start 1x15yds

4 point start 1x20yds

1-2x30 blk

rest 5-10min

It's very similar to what I have my guys do and as long as the 50m buildups are submaximal I think it's fine for a comp warmup.

mike - 23 February 2006 08:19 PM

It's very similar to what I have my guys do and as long as the 50m buildups are submaximal I think it's fine for a comp warmup.

i think they were saying im doing too much short sprint (falling,3point and 4 point for 15-20 and the 30m blk starts etc).  they say the short sprints will drain me more then doing a couple 60m.

I haven't found that to be the case and my guys actually do a little more. As long as the rest intervals are sufficient (2-3 minutes) I think the sprints are very beneficial.

Mike - can you explain a little more of the LSU warmup, 1 x 60 BU?

These drills look like:
Stork/Calf
Standing Straddle
Lateral Squat Adductor/Extension
and I'm from Canada, we don't jump Swedish here

BU = buildup

The drills you mention are static flexibility stretches or calisthenic exercises….none of which are anything special.

my warmups are now 30 mins plus. I dont know comp warmups for those that get injured like crazy which is me. Do we do any 30m starts to freshen up the legs persay? Cause that gets me, might just do accels and do dynamic stretches.

You should start your warm-up with very easy movements like walking, light marches and skips, and some jogging and eventually build into dynamic flexibility and some fast runs. If you start doing that from the beginning, in my honest opinion, you risk some injury. I personally feel best doing light movements to get the joints a little mobility and warmth.

- Joints varm
- Muscles varm
- Relaxing (easy stretching, according to needs)
- Easy event-simulation (progressing)—-First calling!
- Relaxing (dynamic stretching according to needs)
- CNS-priming (can be event-simulation again)—-Second calling!
- Relaxing
- Competition

... A pretty good order for components.

lorien - 19 June 2006 02:59 AM

- Joints varm
- Muscles varm
- Relaxing (easy stretching, according to needs)
- Easy event-simulation (progressing)—-First calling!
- Relaxing (dynamic stretching according to needs)
- CNS-priming (can be event-simulation again)—-Second calling!
- Relaxing
- Competition

... A pretty good order for components.

The relaxing part of the competition warmup is often overlooked. I try to have my guys rest a little before there competitions but sometimes it can be difficult or even inadvisable due to a variety of issues (nervousness, times spent in clerking areas, ambient temps, etc).

this is my meet warmup, tell me what you guys think?
Warmup WCZ:
Jump rope 2mins
overspeed gm 15
lunges 8per
side lunges 8per
wide stance speed squat 15
toe touch 15
crescent kick out/in 5
crescent kick in/out 5
duck under hurdles 5
duck under twist hurdles 5
butt kicks 20m
askip 20m
a run 20m
arm circles 15
chest flyes 15
trunk twists 15
side bends 15
1 build shoes
2x20 standing spikes
1x20 3 or blk spikes