Elitetrack: Sport Training & Conditioning

I have been doing the following weight training for about a month and am unsure about it. Maybe I should switch it up? This is my first weight program and some advise from the more educated multi eventers would be great. I motor thru it with little rest but am not sold that 1x10 is the way to go, gains have been half decent though.

Lifts marked 1x10, the tenth is nearly to failure.

Lifting Schedule:  Monday
Cleans 1x10
Bench Press 1x10
One Arm Rows 1x10 per arm
1/2 Squat 1x10
Leg Extensions (light weight, for patella tracking purposes only)1x10
Leg Curls 1x10
Lat Pull Downs (Chest)1x10
Jump lunges to failure
Seated Pulls 1x10
Back Hyperextensions to failure
Triceps work 3x10 styles
Bicep Curls 3x10 styles
Pull Ups to failure
Abdominal work - 3 sets of 4 30sec ab excersizes

Thursday
Cleans 1x10
Incline Dumbbell Press 1x10
Bear/Super Cat 1x10
Bench Steps with dumbbells 1x10 per leg
Leg Extensions (light weight, for patella tracking purposes only) 1x10
Leg Curls 1x10
Seated behind the back press 1x10
Cable Crossovers 1x10
Seated Pulls 1x10
Lat Pull Downs (Back) 1x10
Bicep work 3x10 styles
Triceps work 3x10 styles
Pull-ups to failure
Abdominal work -3 sets of 4 30sec ab excersizes

Saturday…Auxiliary work day
Rotator Cuff Dumbbell Lifts: thumb up, thumb down, thumb in, thumb out 1x10 each
Rope Curls 1x10
Wrist Curls 1x10
Calf Raises 1x10
Dynamic Flexibility Drills
Pull Up to failure / Abdominal circuit work - 3 sets of 4 30sec ab excersizes

Mirror Sprint Drills in between each lift (15-20 seconds each)

I’m never a big fan of so much isolation, nor working to failure whether it’s “nearly” or not, in-season. You could easily cut your workouts in half by consolidating all your isolation moves into simple, compound movements (such as squat, press, bench, deadlift, rows, etc). I suggest against doing clean at such high reps as well.

Just an example if you want to run a 2-day program:

Day 1
Cleans - 3x4
Bench - 3x5 -or- 5x3
Pull-ups - 1-2x10
Deadlift - 3x5 -or- 5x3
Bulgarian Split Squats - 1-2x10 each leg

Day 2
Clean - 4x3
Squat (back or front) - 3x5 -or- 5x3
Romanian Deadlift - 1-2x10
Overhead Press - 3x5
Rows - 1-2x10

Again, just an example of how to consolidate all of that isolation and, in my opinion - useless, volume into a straight-to-the-point strength workout.

I agree with Shane on a few points…

1.  I would discourage you from doing as many as 10 reps of a clean in one set,  the goal of cleans is to move the bar quickly, if you are doing 10 reps you will be slowing down in the later reps,  reducing the training effect.  Also i find form starts to break down in cleans when i exceed 4-5 reps, that puts you are higher risk of injury….
I would recommend 3 sets of 4-5 reps to start,  and if you feel yourself slowing down during a set stop.  I also take 2-3 minutes between sets of cleans to emphasize quality!

2.  I agree with Shane by consolidating the workout into 5-8 exercises done for 2-4 sets each. 

3.  One think i would change from Shanes sample is that i always do exercises from   greatest amount of muscles used———> least amount of muscles used, so i would rearrange his exercises to something like this…

Clean- 3x4
Deadlift- 3x8
Bulgarian Split Squat- 2x8
Bench- 3x8
Pullup- 3 x8

etc… 

Out of curiosity who wrote your program, because there may be some reasons that they could have you start with a program like the one you posted.

What is your track programme?

Thank you gents. I am thinking that I do need to consolidate my workouts to 5-8 exercises done for 2-4 sets. As for the program, it is a sprinters workout I found after researching online, not made for me at all.

As for my track programme, I live in the rocky mtns, no club, no coaches. But oddly enough there is equipment from when the town hosted provincial summer games, so I am lucky. From now until usually late march we are covered in snow so my workout are limited.

-I have been doing my lifting program 3 days a week, monday, wednsday and saturday.
-As for running, I have been doing 10x60m in the hockey arena once a week.
-Stairs in the arena once a week, 1x approx 20 stairs every minute for 24 minutes (one   lap), concentrating on exploding, being quick and powerful.
-one or two, usually one 10-15 min runs at a decent clip.
-I get in the gymnasium 2 times a week for 2 hours, that is where I do technique stuff. Usually either HJ or LJ for a bit followed by overhead/underhand throws w/16 lb shot, then some stands and full throws and finish with various plyos.

That is about it until the snow clears.

I am putting my training together myself so would love some advice, or hear how other guys are training now a days.

You mentioned HJ and LJ, what event(s) are you training for alltogether?

*Edit, only just noticed this was posted in the multi-events forums haha

Sounds like you are over doing it for sprint volume also…10x60m is a lot..also the stair workout you mentioned is a lot…24 minutes worth is a ton.  Remember with sprint training it’s about quality over quantity.

Sounds like you are over doing it for sprint volume also…10x60m is a lot..also the stair workout you mentioned is a lot…24 minutes worth is a ton.  Remember with sprint training it’s about quality over quantity.

I do not plan on competing indoors so have been trying to mimic speed endurance work with the facilities I have, and indoor hockey arena and only a 60m straight away. Like I said I am putting this program together myself with little experience. My plan to this point has been
-Nov- Dec- Jan - longer runs 10 min to 30 min 3 times a week
            weights 3 times a week
            HJ and LJ drills in the gymnasium     >1 or 2 times a week.
            16lbs indoor shot, o/h’s-u/h and throws. >1 or 2 times a week.

Now Feb-March-maintain my 3 days in the weight room, with one quick 10min run, 2 speed endurance runs in the arena, 2 days of shot, lj, hj and starting with some jav drills in gym.

April-May-Weights drop to twice a week
      I am thinking that the weather will be nice enough to train on the track
      70% speed endurance and 30% speed work
      incorperating hurdles into the warm up, with one of the speed workouts using   hurdles. My field events will be spent with whatever I feel needs the most work.

I have my first decathlon in May.

June - July - 2 times a week with weights.
-70% speed , 30% speed endurance.
Still have hurdles in warm ups.
All field events are a day to day depending on where I am at.

Nationl Masters Multis are in mid July, season done!

I sort of came up with off the cuff, so please, critique!!