Elitetrack: Sport Training & Conditioning

mike - 02 December 2006 07:11 AM

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.

well we should take this thread down since it is incorrect.

Most of it is right. I suspect the week that was posted was under some special circumstances.

I didn't mean to say that Dan never does squats on the weekend. They are done at times but it's rare - especially for non-throwers.

ktolbert - 02 December 2006 03:46 PM

I didn't mean to say that Dan never does squats on the weekend. They are done at times but it's rare - especially for non-throwers.

dont see why sprinters cant, it look like a great idea u could get great workouts and meets and save the squats after meets, i know there times that dan lift and run after meets.

I'll often do 'mini-workouts' after meets, especially the early season meets that I don't really care about at all.

Mike,

What type of mini-workouts might you do?  I'm very interested in this as I'm currently planning our competition schedule for different events.  For example, I have a 60m runner that I'd like to get some work in after his 2 rounds, but would rather not do it in a competitive 200 or 4x400 for fear of injury and/or overracing.  We're at home so we can lift after…

duck - 07 December 2006 07:59 AM

Mike,

What type of mini-workouts might you do?  I'm very interested in this as I'm currently planning our competition schedule for different events.  For example, I have a 60m runner that I'd like to get some work in after his 2 rounds, but would rather not do it in a competitive 200 or 4x400 for fear of injury and/or overracing.  We're at home so we can lift after…

depends what have been done earlier in the week

I might do something as simple as 5 x 5 Hurlde hops or 6 x 2 OLs. If I really wanted to make a workout out of it I might add some acceleration development or special endurance (typically just one rep fairly hard).

I've done as part of the "cooldown"

example 1: 1 Gen. Strength Series, 1 MB Series, 1 Hurdle Mobility Series
ex 2: 2 x GS Series, Hurdle Mobility
ex 3: Speed/Special Endurance (6 x80m or 2-3 x 150-180)
ex 4: Extended Bounding/MultiJumps (6-10 x 50m Str. Leg Bound or Skips) then GS, then Hurdle Mob
ex. 5: Hurdle Mobility, Low Walks, Cooldown Series or Static Flex Series

We do some version of the above through most of January or the early season meets.   Something like #5 we continue through February.

KT, good stuff.  I'm interested to hear in what scenario you might do the SE runs.  For example, I'm thinking of a 60m/200m guy that I have who is very ready to run a good 60 but we haven't yet moved into much special endurance.  For one early home meet I'm leaning toward only running the 60 prelim and final but then topping it off with something like 3 x 150 as you mentioned rather than racing the 200.  Some OL's to follow.  Thoughts?

i'd probably run the final as well and then maybe 30-45 mins later do Oly Lifts… or 20 mins after the 60 final do 1 x 150 and some Oly Lifts….

Sounds like a good compromise between racing and training.  I just don't want to back off for too many consecutive weeks, and I also don't want to enter 2 or 3 races merely trying to get work in.  Then you're at the mercy of the schedule of events, not to mention the potential damage done to an athlete's psyche by entering say a 200 before they're ready.

ktolbert - 07 December 2006 04:49 PM

i'd probably run the final as well and then maybe 30-45 mins later do Oly Lifts… or 20 mins after the 60 final do 1 x 150 and some Oly Lifts….

How do you find room to do a quality 1x150m indoor after a 60m race?

How about during the 3k when everyone is in the inside 1-2 lanes?  I think you should be able to make it work in any race over 400m.  Indoor meets are a zoo, I can't imagine anyone paying too much mind.  I know what you mean, though.  I'm certainly more comfortable doing it at a home meet, but it should be do-able anywhere.

mortac8 - 07 December 2006 05:09 PM

ktolbert - 07 December 2006 04:49 PM

i'd probably run the final as well and then maybe 30-45 mins later do Oly Lifts… or 20 mins after the 60 final do 1 x 150 and some Oly Lifts….

How do you find room to do a quality 1x150m indoor after a 60m race?

Why not? 20 mins. is plenty of time to recover from a 60.
Now getting onto  the track in a clear lane while a meet is going on without running someone over is a different story.