Elitetrack: Sport Training & Conditioning

I am a sophomore at a small D3 school in central Illinois training for the sprints and jumps.  This is my first year I get to train exclusively for track, after quitting football.  I've lost about 15 pounds since indoor, so I think that should definitely help me.  My only concern is getting my strenght back to where it was.  I didn't start track in high school until the middle of my junior year of high school, but I have progressed greatly.  I didn't hit my growth spurt till my junior year.  I have really fallen in love with track and it is my biggest passion. 

Weight- 153  Height-6ft 1/2 in   Bench Press-215  Power Clean- 190   Squat-300

Junior Year HS PB's   Senior Year HS PB's    Fresman year of College PB's
LJ- 19ft                      LJ- 20ft 6in                    LJ-  20ft 9in Indoor, 21ft 5in outdoor
TJ-40ft                       TJ- 43ft                       TJ-  41ft 6 in Indoors, 40ft outdoor
                                  200m-24.3                   200m- 24.7 Indoor, 23.8 outdoor
                                                                       400m-55.0 Indoor, 52.0 Outdoor
My freshmen year of college was the first year I got some quality coaching.  My main concentration is the long jump.  The D3 provisional standard is 22ft 9 3/4in, and I'd like to reach that by next year, hey "Impossible is Nothing".   No one at my school really cares about track so I'm doing all my training by myself, but I'm determined to go to nationals by my senior year.  My form has always been terrible but is Improving.  I'm strong for my weight but I need to get stronger.  I was thinking of hypertrophy, any suggestions?  I will start posting my training most likely next week because of a strained hammy.

Goals for this year (outdoor or indoor)  LJ-22ft 9 3/4in  TJ 43ft  200m-23.0  400m-51.0  55m-6.75

Today I went to the trainer and did stretching and strengthening.  Got on the bike for 10 minutes and ran an easy mile.  Not be able to train for the next week or so is going to hard but I need to get healthy.  My flexibility needs some serious work.  When I do get back to full speed I'm gonna do some serious work to have a successful season.

What school do you go to?

I go to Knox College in Galesburg Illinois about 45 min west of Peoria.  Only about 1200 students.  I also have a question regarding off season training.  On my lifts should I go high intensity or low intensity, and for how long.

Today was pretty boring
I went to the training room, played a little basketball, then hit the weightroom for some upper body until my hammy heels

Incline Bench 4sets of 6  135-135-140-140
Military Dumbell press 3sets of 6   35-35-35
abs

elliptical for 25 min

stretched the hamstring out

I'm getting sick like 75% of campus.  Perfect timing considering I have my first test this wednesday.  My hamstring is feeling better and I might start doing some strides and accels at the end of the week and start training next week.  Today all I did was go see the trainer and rode the bike for 15 minutes.  Everytime I go see the trainer it just reminds me how bad my flexibility actually is.

The hamstring is feeling a little better today so I'm happy about that.  Didn't work out much because I'm still pretty sick and I have a test tomorrow.  Went to the training room then rode the bike for 15min and did abs.

I haven't posted in a few days because I have not done that much.  Just rehabbing right now, today was supposed to be my first day running again.  Due to some tightness in my hamstring, I'm going to start training this week, but I'm going to take it slow because its still early.  I'll post my workout for today later on.

you should work on your form and building up speed… especially on the long jump, you must have a good form and good speed in order to get good height and lift, which is needed in order to jump farther… do abdominal and core strength workouts, but don't over work your legs…

800 m jog warmup/Static and dynamic stretching
3x150m buildups
6 x 200m  in 28s-29s,w/ 2min rec.
power clean 5x4     140/140/145/145/150
step ups 4x7     95/95/95/95
lunges(dumbells) 3x6   30/30/30
bench press 4x6    150/150/155/155
ply push ups 3x6
cd: jog 800m

notes:I did the workout in the indoor track, which was a bad idea because it was so humid in there.  It made the 200's a lot tougher than they should have been.  Overall the workout went decent, I need to improve my curve running.  My hamstring felt alright, a little bit of dull pain here and there but otherwise alright.  People watching me run already thought my form looked 10 times better.  Off to have a full night of homework.

Legs felt really tight especially hammy.

800m jog
4x100m strides
10x100m w/ 1min rec.  3min after 5th, 13s-14s
medball throws
abs

I think I'm going to take it a little slower because my hammy isn't cooperating right now

I've just been taking it slow lately because my hamstring has been acting up.  Its not in the middle either, it is like the very top of my hammy close to my glutes.  Hopefully it heals but it is only October so I hope its not a huge deal.  My training partner right now is training without me, so I hope he doesnt show me up because I'm not training right now.  He runs the 400 and I hope he hits it in the 48's because he's the only other person at this school who cares about track.  We go to a school that is well renowned for academics so the athletic program gets the short end of the stick.  We are hoping to break the sprint medley record, and I want to break the school record for indoor lj because it is 22ft 7in.  I am to the point where I just want to train right away, but I need to listen to my body.  This season should be awesome because my whole life I played football and never really cared about t and f.  This is the first year I have trained a full year for track, because in high school we had a really laid back program.  Well I'll reply back in a bit when I start to get back to the real workouts.

I did some light sprinting after the trainer gave me the ok to start running.  I just did some accelerations to feel where I am at.  I went a little too hard on the first one but I should be full strength by the end of this week, and then I can start my real training.

I stuck to doing some light sprinting and the hamstring is feeling pretty good.  I think I'm going to hopefully start my training on this coming Monday because I hate sitting out.

I started training 2 weeks ago but I forgot to post them, oh well.  School this week is so hectic I have a test, two projects, and finals next week(we're on trimesters).  My hamstring is feeling is feeling really good and I'm getting a lot stronger.  I feel more motivated now that I am healthy, so its gonna fun from here on out.  We got the schedule this year and it's great.  We go to some nice tracks at Monmouth, UW Whitewater, Ill Weselyan, and outdoor were going to florida and we get to run at the Missouri Relays. 

3x40 speedmakers
7x20m w/ 1min rec,5x30m w/ 2min rec
power cleans 6x3     145-150-155-160-165-165
one leg squat(dbell)   4x6     30-30-30-30
lunges (dbell)       3x6    30-30-30
Bench press   4x5        155-160-160-165
Front hip     2x12