Elitetrack: Sport Training & Conditioning

I have a question, we are supposed to do weights 2xweek 1 day is upper body the other is lower body. I thought you were supposed to do weights and a tough workout the same day, but most of the weights are just begining conditioning stuff not heavy lifting so does it matter? Also can you do upper body on a recovery day?

if the lifting isnt heavy then it doesnt necesarily have to be done on a CNS intensive training day.

Sunday was off

Monday
warm up and drills ~45 minutes
jumping circuit (like low intesity pylos)
10X100m 80% 30 second recovery
static stretch

today went well the last 100m I opened it up at about 70m and it felt so good going fast.

Everything looks great exept for the “4X30m flys w/ full recovery’ session. Why so early? You have not even done any acceleration work yet so you have not really even developed the ability to accelerate up to max velocity for this workout.

I have no idea I just do what the captians say.  I personally like the 30m flys. We do flys every wednesday for Max V.

Tuesday
warm up drills ~45minutes
ab circuit
balance curcuit
stability circuit
static stretch
these circuits are tough for me almost as tough as a hard running day.

Wednesday

weight room
lower body circuit

warm up drills ~45 minutes
6X30m flys /w full recovery
my claves we tight for some reason but the flys went well

Thursday

weight room
upper body circuit

warm up drills ~30 minutes
accel work
2x5x5 wall sprints
3X falling start 20m
3X 3-point starts 20m

good workout but it was wet out so I did not get the best acceleration.

Friday
10 minute warm up
5x [20 seconds explosive jumps, 40 seconds rest,4x ( 15 seconds drills, 15 seconds rest)1 minute run (about 75%~300m) 2 minute rest]
static stretch
static stretch

Saturday
~20 minutes warm up
6X15second hills /w walk back recovery
static stretch

reflection: about half way through I was losing alot of energy, I think because I didn’t have any breakfrast, and it was raining out. Next time I am gonna wake up earlier so I can get some food first.

What I want to start to do is go to the gym 3x a week mon wed fri. Those are our intense days. I figure that I will alternate upper and lower body. Is it better to lift before or after I run on an intense day?

Sunday off

Monday

weights
upper body circuit
3X8 of
push ups
lat pull downs (like pull ups)
rowing flat back straight up 15lbs each side(3X10)
standing military press 15lbs each side

track
Monday
warm up and drills ~45 minutes
jumping circuit (like low intesity pylos)
12X100m 80% 30 second recovery
static stretch
I was tired but not too tired everything went well except on the 100’s I didn’t feel that fast but it was cool out.

Tuesday

track
warm up drills ~45 minutes
Balance series
Stable series
Ab circuit
static stretch

everything went well.

Wednesday

track
warm up drills ~45 minutes
5X100m in spikes hit max V at 85m full recovery
I only did 2 cuase after that my foot hurt. It hurt a few days ago but went away.

The trainer said no pratice for awhile and ice my foot 2X a day. Also I have some foot/toe exersices to do.  They said I don’t have some ligament, just scar tissue which I ripped and need to let it reheal. I also have some foam padding in my shoe. I’m gonna try to still do upper body and abs but don’t know how it will go.