Elitetrack: Sport Training & Conditioning

hey mike are the BB circuits a staple in Ur in season plan, i never done them so I'm wondering about the whole recovery aspect from the volume?

Because of logistical and facility issues they are less a part than I would ideally like. We are able to do them once a week. Ideally I would use them 2-3 times per week. Right now, I replace the circuits with more general strength work, low intensity medball work, and even some low intensity jumps circuits. When I was using them heavily I actually found that after the initial 3-4 weeks of use that they facilitated recovery do to their effect on enhancing endocrine profile.

Mike,
how about during outdoors?  still 2-3 times a week? and for both long and short sprinters?

mike - 13 July 2006 09:11 AM

Because of logistical and facility issues they are less a part than I would ideally like. We are able to do them once a week. Ideally I would use them 2-3 times per week. Right now, I replace the circuits with more general strength work, low intensity medball work, and even some low intensity jumps circuits. When I was using them heavily I actually found that after the initial 3-4 weeks of use that they facilitated recovery do to their effect on enhancing endocrine profile.

thanks mike i was just making sure since i have never use them myself and usually high volume stuff really make my legs tired.

IrishB - 13 July 2006 09:26 AM

Mike,
how about during outdoors?  still 2-3 times a week? and for both long and short sprinters?

During outdoors 0-2 times per week. No difference between long and short sprinters.

utfootball4 - 13 July 2006 09:37 AM

thanks mike i was just making sure since i have never use them myself and usually high volume stuff really make my legs tired.

It can, especially initially. It's important to introduce it early on so that you have moved past all potentially detrimental (but short-term) affects and have started to reap the positive affects by the competitive season. Also, don't try to push around big weights on the circuits. Some of my hyper-motivated athletes (one of whom is a member on this board) try to do this and it always leads to overtraining. In some ways, you almost need to just 'go through the motions.'

mike - 13 July 2006 05:45 PM

utfootball4 - 13 July 2006 09:37 AM

thanks mike i was just making sure since i have never use them myself and usually high volume stuff really make my legs tired.

It can, especially initially. It's important to introduce it early on so that you have moved past all potentially detrimental (but short-term) affects and have started to reap the positive affects by the competitive season. Also, don't try to push around big weights on the circuits. Some of my hyper-motivated athletes (one of whom is a member on this board) try to do this and it always leads to overtraining. In some ways, you almost need to just 'go through the motions.'

yes i totally agree i will start early fall and will use no more then 65lbs for movements like lunges and presses etc so by jan its just a recovery workout.   with the above jumpers program you posted above is this only jumpers or how the sprinters strength train also?

The workout I posted above was what was done with the jumpers at LSU. The LSU sprinters do similar circuits in a very similar fashion.

mike - 16 July 2006 12:24 PM

The workout I posted above was what was done with the jumpers at LSU. The LSU sprinters do similar circuits in a very similar fashion.

ok i was just curious bc i dont think Coach Henry use them at AM.

Pat coached the men's sprints @ LSU; Shaver coached the women when Pat was there and now he coaches both. Pat didn't use as much strength work with his sprinters.

mike - 16 July 2006 12:57 PM

Pat coached the men's sprints @ LSU; Shaver coached the women when Pat was there and now he coaches both. Pat didn't use as much strength work with his sprinters.

yeh i understand that, the last time i spoke to Vince Anderson he use a very similar method  with his short sprinters as lsu but without the bb circuits.

http://stackmagazine.com/Content/Site012/Articles/05_01_2005/LouisianaStateJ_00000003645.pdf

I was looking for some videos by Boo the other day and I came across this lifting template.  Mike, since you worked with him I was hoping you'd be able to answer a few questions about it for me. 

During what phase would a week like this occur? 

I assumed the Tuesday and Thursday bodybuilding workouts were, for lack of a better term, "tempo" lifting days.  Is that a good way to describe them and at what type of intensity should they be performed?  Are they done in circuit fashion or are both sets of each exercise done together? 

Judging by the lifting Iâ??m assuming Monday, Wednesday, Friday are high intensity days (on the track) for this week.  Am I right?

Thanks in advance

Benny The Jet Rodriguez - 05 February 2007 04:33 PM

During what phase would a week like this occur?

That is pre-comp for sure.

I assumed the Tuesday and Thursday bodybuilding workouts were, for lack of a better term, "tempo" lifting days.  Is that a good way to describe them and at what type of intensity should they be performed?

Yes that would be an accurate description. 

Are they done in circuit fashion or are both sets of each exercise done together? 

That varies. Sometimes the exercises are done in sequence other times the sets are done in sequence.

Judging by the lifting Iâ??m assuming Monday, Wednesday, Friday are high intensity days (on the track) for this week.  Am I right?

Yes. You are correct.

mike - 07 February 2007 08:19 PM

Benny The Jet Rodriguez - 05 February 2007 04:33 PM

During what phase would a week like this occur?

That is pre-comp for sure.

I assumed the Tuesday and Thursday bodybuilding workouts were, for lack of a better term, "tempo" lifting days.  Is that a good way to describe them and at what type of intensity should they be performed?

Yes that would be an accurate description. 

Are they done in circuit fashion or are both sets of each exercise done together? 

That varies. Sometimes the exercises are done in sequence other times the sets are done in sequence.

Judging by the lifting I’m assuming Monday, Wednesday, Friday are high intensity days (on the track) for this week.  Am I right?

Yes. You are correct.

Awsome.  Thanks man.

hey mike could you explain whats going on with the squat/spilt squat depth in the video?

http://www.youtube.com/watch?v=mIUVg0Rf2eE