Elitetrack: Sport Training & Conditioning

EVENT: Multi/jumpers/sprinters WEEK OF: Feb.200

Sunday: off - active rest

Monday: warm up "T"
Acc dev8-10 runs x (20-30m)
Multi Jumps 5-8 X 5
Weight train
Cool down w/800m jog-skip

Tuesday: warm up "U"
tech 5x75m
med ball x10 (gas) & (tank)
hurd mobility 5x10h (ser1-4)
cool down w/800m skips-lunge grabs

Wenesday: warm up "V"
tech- appr(approaches?? I don't know) 8-10 (20-30m)
spe end 4x150
multi jumps 1x30m (rudiment) w/med ball
weight train
cool down w/ 4x50m spc. walks

Thursday: warm up "T"
tech jumpers(SRJ's), sprinters EZ grass runs
GS X20 (pillar), GSx10 (pedestal) on med ball
cool down as tues

Friday: Warm up "U"
acc dev 10-12 runs x (30-40m) 4-6 runs if meet
multi throws x 3-5 (bomb)*
weight train (if possible)
cool down w/400m jog-skip

Saturday If no meet warm up "T"
spe end 4 runs w/5' rec (use 120-300m) ladder short to long
hurd mobility 3x10h (ser 1-4)
weight train
cool down as tues

If meet do from # 2-5 after meet
strength training, week of Feb 2000, sprinters/jumpers/multis

Mon. olympics- 6x2@80% only!
bench-4,3,2,1 @ 75-90%
lunge jumps-4x8@ 20% bd wt (fast)
dynamic stepups-4x8 @30½ wt
rus tw-2x10w/ arch

Wed olympics- 6x2@80% 0nly
bench-5,4,3 @ 70-80% then 1x10@60% fast!
jumpsquats-4-6@70» wt prefer dumbells! land flat footed
toe risers-2x15 (negatives)

Fri olympics-6x2@80-85%
bench- 5,3,2,1 @ 70-90% (optional)
Rus tw 2x10
If no meet- squat on fri

Sat or Sun squat- 5,4,3,2,1 @ 70-90% slow & deep!!
sprinters can opt for mon's leg series

looking at those strength workouts why no squatting?

Dan squats quite a bit. There is actually squatting in that program on Saturday. He used to squat more but I believe he has moved towards more unilateral movements.

it seems like (as with most programs) there is a heavy emphasis on squats in the fall and less so once they get past SPP.. it doesn't disappear, however.  it stays longer for the throwers.

also he mixes in a lot of step-up, lunge, and lateral type movements. very good at develoing "strength-flexibility" or strength-mobility.

mike - 23 July 2006 08:09 AM

Dan squats quite a bit. There is actually squatting in that program on Saturday. He used to squat more but I believe he has moved towards more unilateral movements.

mike how do u feel about moving toward unilateral movments for sprinters?

I think when strength is in place at a high level I think it can be a good idea to move to unilateral movements as the primary strength development means. In other cases (lower strength levels, lower training ages, etc.) I'd prefer to use double support exercises as the PRIMARY means for developing strength. 

mike - 29 September 2006 09:08 PM

I think when strength is in place at a high level I think it can be a good idea to move to unilateral movements as the primary strength development means. In other cases (lower strength levels, lower training ages, etc.) I'd prefer to use double support exercises as the PRIMARY means for developing strength.

just curious what are the pros and cons when u decide to move to unilateral movements when base strength is in place

also when u say primary strength development means - do you mean u would take a movement like lunges and lift as much weight as possible? i remember in college we use to lunge with 315+ and it really help a lot.

PROS:
*unloading of the spine....after a certain point continuing to increase the load in double leg lifts can put the back at a big injury risk.
*development of stability WITH strength.
*less likelihood of unilateral strength imbalances something which can really become a problem under the very heavy loads and high intensities needed to continue to increase strength in advanced athletes who are already very strong.

CONS:
*introduces instability which limits the expression of maximal strength....if however maximal strength is already developed to a very high level this may not be an issue as long as it is maintained.
*because the total spinal load is significantly less if additional training is not implemented the muscles of the core could detrain.

utfootball4 - 29 September 2006 09:16 PM

also when u say primary strength development means - do you mean u would take a movement like lunges and lift as much weight as possible? i remember in college we use to lunge with 315+ and it really help a lot.

I mean using unilateral movements as the main exercises to develop strength as opposed to using a squat. Your example would be a good one. Obviously you were already at a very high level of strength. I think for example if you took a high school athlete who had a 135 lb squat max that he would be far better off using squats 2x a week and lunges 1x a week rather than doing unilateral movements at the expense of double leg movements.

mike - 29 September 2006 09:20 PM

utfootball4 - 29 September 2006 09:16 PM

also when u say primary strength development means - do you mean u would take a movement like lunges and lift as much weight as possible? i remember in college we use to lunge with 315+ and it really help a lot.

I mean using unilateral movements as the main exercises to develop strength as opposed to using a squat. Your example would be a good one. Obviously you were already at a very high level of strength. I think for example if you took a high school athlete who had a 135 lb squat max that he would be far better off using squats 2x a week and lunges 1x a week rather than doing unilateral movements at the expense of double leg movements.

i remember you saying at one time if i did heavy single leg squats one day and speed squats the other day, that i would have a diffcult time maintaining strength - so how are they able to do this without losing max strength

To maintain max strength levels you'd have to do something like include one low-volume maintenance squat day every 10-14 days at 85-90% of max.

what do u guys think about the way pfaff has his strength setup, with the jumps on mon/wed and heavy squats on sat, do u think this could work well in a non professional setting?

I've got about cylces from Dan from *many* diff years (and diff periods in the year) from the 90's till present and rarely recall seeing squats on Saturday unless it was for throwers?

also it's impt to realize that the percentages he writes are perceived maxes for that day.

ktolbert - 02 December 2006 03:01 AM

I've got about cylces from Dan from *many* diff years (and diff periods in the year) from the 90's till present and rarely recall seeing squats on Saturday unless it was for throwers?

also it's impt to realize that the percentages he writes are perceived maxes for that day.

so ur sayin dan never done the cycle above???
Sat or Sun squat- 5,4,3,2,1 @ 70-90% slow & deep!!
sprinters can opt for mon's leg series

As far as I know Dan doesn't squat on Saturdays for sprinters and jumpers. His workout scheme is very similar to what was described in the LSU strength thread. The major differences is that there seems to be more athlete-regulated variability in sets and to some extent exercise selection. Also there seems to be more unilateral work.