Elitetrack: Sport Training & Conditioning

Hey all,
Thought I’d give this a try…...any feedback greatly appreciated.
Stats. 185cm, 84kg
pbs. 10.6, 21.7

4 running sessions a week (2 x speed, 2 x tempo
2 x weight sessions (1 x Heavy CNS, 1 x lighter, bodyweight)
Abs x 4/5 a week (approx 2000 movements a week).

1st week back training (4 week microcycles. 3 hard/1 easy w/ Trial during middle of week).

Week 1/4

2 May 05
Speed - 2 x 3 x 120’s (In/out 40-40-40)
5min recov/15min recov

3 May - Gym #1

1 Leg Leg Prs - 4 x 6 (60, 70, 72.5, 72.5kg) Full ROM
Hang Clean - 4 x 6 (45, 50, 50, 50kg)
Bench - 6 x 5 @ 92.5 kg (85% 1RM)
Rev Leg Prs - 4 x 6 (57.5, 65, 65, 65kg)
1 Arm DB Row 2 x 6 (35, 40kg)
Med Ball Throws (3kg MB) 3 Fwd, 3 Behind head - full extension).
Abs Circuit (450 reps)

4 May - Tempo/SpeedBall/Abs

Tempo 2200m
SpeedBall 6 x 3min rnds…1min b/w rounds
Ab Circuit.

5 May - Day off

6 May - Speed Accels

2 x 5 x 30m Static start - 3min recov/10-15min b/w sets

Gym#2

Chins 3 x 12
Push Press 4 x 6
Step ups w/3kg Med BAll
Dips 3 x 15
Ab Circuit

Are you training for summer? If so for what event, the 100m?
Even without answering I’d say don’t do Olympic lifts for more than 4 or 5 reps and more strength work would be beneficial.

Training for an Aussie summer.
What sort of strength work would you suggest?

7th May

Speed Ball 6 x 3min rnds 1 min recov
Ab circuit.

8th May - Tempo

10 x 100m back to back
s/s with Ab circuit

9th May - Day off. Work committments.

10th May - Speed Enduro/Accells

2 x 3 x 120m in/outs (40/40/40)
5min/15min recov

11th May - Day off. Work

Update…....
11/5 - Day off
12/5 Tempo / Gym #1
Tempo (Hills re. very wet ovals)
6 x 150m 30sec / 2min rec
G#1
* 1 LPrs 4 x 6 (60, 70, 75, 75)
*BPrs - 6 x 4 @ 95kg
*Hang Cln 4 x 6 (45, 50, 55, 55)
*R LPrs 4 x 6 (57, 65, 65, 65)
*Med Ball thrw 3 x fwd 3 x bwd
*Cls Grp P/Dwn - 3 x 6 stack
*Ab circuit - 400
13/5 - SpeedBAll / Abs (9.30am)
abs - 300
14/5 - Speed #2
2 x 5 x 40
(4.81, 4.96, 4.93, 4.90, 4.84 // 4.96, 4.90, ?, 4.90, 4.84) 3min / 15min
Good cond - slight T/Wind
Very fatigued from early start
Falt / rundown/cracka of a headache. Prob shouldn’t have trained - perservired anyway, figued prob be sick 2mrw anyway. All in all - solid sesh.
15/5 - Gym #2
Feel great today (very surprised)
Chins 3 x 10, 10, 8 (1min)
Step/Jump ups 4 x 5 3kg Med Bal
Push Prs 4 x 6 (45kg x 4) Start from 1/4 Squat pos and xplod up
Dips 3 x 15, 15, 11 (1 min)
Rev Hypers (lying) 3 x 10
Ab circuit 350

16/5 - Tempo - 2200m
Speed Ball - 6 x3min rnds - 1 min b/w rnds
Ab circuit - 400
tempo session getting easier….feeling fit.
weather coooling down.

17/5 speed 2 x 3 x 114 (in/outs)  5min/15min

Left knee felt a bit tender warming up - also, trained at night….was a bit cold, so didn’t push hard…...times were good no less.
Feeling fit.

18/5 - Gym #1

* 1 Leg Prs 3 x 6 (60, 70, 75kg)
* Bench 4 x 3 @ 95% 1rm (105kg)
* Rev Leg Prs 3 x 6 (60, 65, 65kg)
* Med Ball thrws 3 x fwd, 3 x bwd (3kg MB)
*Cls Grip P/Dwns 3 x 6 (stack)
*Ab circuit - 400

Dropped Cleans and reduced leg movements by 1 set re. slight Left knee soreness (ITB soreness).

19/5 - Recovery day

*Speed Ball 6 x 3m rnds - 1 min recov.
*Ab circuit - 400

20/5 - Speed Accels #2 session.

2 x 5 x 50 3min/15min
(5.78, 5.87, 5.78, 5.75, 5.75 // 5.87, 5.84, 5.78, 5.84, 5.75).
Felt great. Good cond.
Left ITB/behind knee still at bit tender.

21/5 - Day off

Working all day…straight to work after speed sesion yesterday…fatigued today….

22/5 - Tempo / Gym #2 session

10 x 120m tempo - 30 sec recov b/w reps

Gym #2
*Chins - 3 x 12, 10, 10
*Walk Lunges 3 x 10 (replace weighted step ups this week re. Trialling on Wednesday and knee soreness).
*Push Press - 4 x 6 - 45kg
*Dips - 3 x 15
*Ab circuit - 400

23/5 - wk 4/4 - Easy week - testing

Speed Ball 6 x 3min rnds 1 min rec b/w rnds

Track - afternoon W Up & Drills

4 x 50m 4min rec

24/5 - Gym

Bench 3 x 3 @ 80%
Cl Grip P/Dwns 3 x 6
Ab circuit - 350

25/5 - Track - Trial (run by self)

3 x 10m blocks
1 x 30m fly (3.06)
1 x 30m (3.84s)
1 x 60m (6.93s)
1 x 114m (12.43s)
1 x 150m (16.31s)

26/5 - Recov day
Speed Ball - 6 x 3/1m
Ab circuit - 400

Early training as work in afternoon

27/5 - Away with work
Ab circuit - 300
Light stretch

28/5 - Away with work - day off

29/5 - Home from work trip

Tempo - 10 x 120m (grass) 30 sec recov b/t reps

Please all feel free to query program with questions and feedback.
Cheers,
Bluey.

30/5 - Speed - Accels - (2nd macro)
  2 x 5 x 40m
  (4.81, 4.87, 4.81, 4.78, 4.96 // 4.96, - , 4.78, 4.84, 4.81)
  good cond. silght t/w
  *Hurdle Walk overs 6H x 10

  Gym #1
  * 1 Leg Prs - 4 x 6 (60, 70, 75, 80kg)
  * Bench 6 x 3 @ 90kg
  *hang Cln - 4 x 6 (45, 50, 55, 60kg)
  * Rev L PRs - 4 x 6 (57, 65, 72, 72)
  *Med Ball throws 4 x fwd, 4 x bwd
  *Cls Grp P/Dwn - 3 x 6 @ stack

  [Good double session - re. work toward end of week]

31/5 - Recov session

Speed Ball 6 x 3min 1 min recv

Abs circuit - 500

1/6 - Speed End

2 x 3 x 114 in/out   (12-2pm

  (12.62, 12.75, 12.68 // 12.43, 12.78, 12.81)  5min/15min

  Bit flat/fatigued re. Big double session on Monday. Times OK
  considering…

  Headwind for all reps….
  Very Lactic on last..solid session.

2/6 - Gym #2

*Chins - 4 x 8
*Step ups w/ 3kg Med Ball   4 x 5
*Push Press 4 x 6 50kg
*Dips 4 x 12
*Hypers 4 x 8

Abs - 5 x 20 Swiss Ball Crunch

3/6 - Tempo
10 x 30 sec Treadmill s/s Ab circuit - 500

4/6 Day off

5/6 - Tempo -
10 x 200m 90 sec recov.

ab circuit - 500

6/6 - Speed accel -  Week 2/4 2nd Macro

Warm up / Drills
2 x Block starts 10m
2 x 5 x 50 3min/15min
(5.87, 5.84, 5.84, 5.90, 5.78 // 6.03, 5.96, 5.84, 5.90,
5.84)

Plyo - 10 x 7 Hurdle Jog overs.(70)
Ab circuit - 300

7/6 Gym #1

* 1 Leg Press - 4 x 6 (70, 75, 80, 80kg)
*Bench - 6 x 4 @ 90kg
*Hang Clean - 4 x 6 (50, 55, 60, 65kg)
*Plyo - Med Ball Thrws - 4 Fwd, 4 Over head (3kg)
*Rev Leg Prs - 4 x 6 (65, 72, 72, 72kg)
*Close Grip Pull Dwn - 3 x 6 (stack)

Abs - 5 x 20 SB Crunch
Swiss ball Med Ball Core
Swiss Ball Balance (standing) 4 x 1 min reps

2 hour break
Speed Ball 6 x 3min rnds 1 min recv