Elitetrack: Sport Training & Conditioning

Monday 11 December 2006

Warmup
800 jog
Stretch
Premeet

2x(20, 30, 40, 50m ladder) walk back between reps, full recover between sets

Lift
Power Clean 5x3 at 155, 165, 175, 185, 195
Speed Squat 5x3 at 155
GluteHam 3x5 at 25
RDL 3x6 at 205, 215, 225

Pylos, higher intensity stuff than before, ~75 contacts total
Abs 300
Stretch

Tuesday 12 December 2006

Dynamic Flexibility
3x4x100 at 70% 30 seconds between reps, 1 min between sets

Lift
Bench 10,8,6,4 135, 150, 165, 180
Front Squat 3x8 145
Bent Over Row 3x8 115
Pullups 3x10

Ended up being pretty sore from yesterday so I kept it short today.

Wednesday 13 December 2006

800 jog
Stretch
Continuous Warmup

3x3x150 at 85% 1.5/5 min rest

Stretch

The wheels feel off on the last set, 1-2 seconds slower than the first two. Tried to do the usual medball and GS after but I was just dead.

pioneertrack - 13 December 2006 06:08 PM

Wednesday 13 December 2006

800 jog
Stretch
Continuous Warmup

3x3x150 at 85% 1.5/5 min rest

Stretch

The wheels feel off on the last set, 1-2 seconds slower than the first two. Tried to do the usual medball and GS after but I was just dead.

what tha hell were u doing 1.5 rest??

Minute and a half.

pioneertrack - 14 December 2006 03:29 AM

Minute and a half.

i know why such short rest while working at 80% thats why u didnt have anything left.

My college does workouts very similar to that. Haven't seen crap from it either. I'd go w/ ext. tempo instead or speed work if possible.

I'm not quite ready to up the rest on these intensive tempo workouts yet. I've run similar, or even harder, workouts in high school (8x150 at 85-90% w/2min rest). I'm doing this as a lead in to split runs and SE II once we get back from break (still finishing finals this week). That said, if I have trouble finishing again next week I'll add some rest between reps.

My main event is the 4 so I'm hesitant to just drop the intensive tempo for another speed day. I want to have done something longer than 100m at a pace faster than extensive tempo before my first meet 7 weeks from now. Overall my training for the season will end up looking mostly like an ends to middle speed based plan for long sprinters, shifting from intensive to split runs to SE II to SE I and from accel to MaxV to short speed to speed endurance with technical work, extensive recovery and a meet taking up the rest of the week. I'm certainly not going to stick with the tempo based look my workouts have right now, and if I were focusing on the short sprints I probably wouldn't bother with much intensive tempo at all.

I see, good points if you are aiming at running a 400m. I think the SE II will help you out quite a bit if you really go for it on the runs. With a lot of ext. tempo you'll have the fitness and SE II both in split form and just long reps you'll be set.

Thursday 14 December 2006

Dynamic Flexibility
3x50m easy accel
8x200 at 75% w/45s recovery
Stretch

I suppose I should note that for on my extensive tempo workouts I've been listing a ïfort, not %pace. So my perceived effort has been steady during these workouts but I ran this today about 3-4s faster on each rep than when I first started.

Saturday 16 December 2006

Morning

800 jog
Stretch
Premeet

2x30m A right/left
2x30m quick step right/left
2x30m double quick step right/left
3x30m accel
3x30m accel into 20m fly

Afternoon

Played ultimate frisbee with some friends for an hour and a half.

Monday 18 December 2006

800 jog
Stretch
Premeet

6x50m w/4 min rest

Stretch

Ended up with a bit of a tweak in my quad yesterday. Doesn't really bother me running but I can feel it during some other movements so I stayed away from the plyos and lifting today. Hopefully I can get back into it doing everything I want to be doing tomorrow.

Tuesday 19 December 2006

Morning
800 jog
Stretch
Continuous Warmup

3x200 at 70% w/45s rest
General Strength

Didn't feel very good at all running this morning so I cut the volume down and did some GS to try and make up for it. I'm not sure exactly what the problem was, maybe the cold is finally getting to me (17 degrees when I went to run).

Afternoon
Jump Rope
Dynamic Flexibility
Front Squat 4x6 at 155
Bench 5,4,3,2 at 155, 165, 180, 190
Bent Over Row 3x6 at 115, 120, 125
Pullups 6x5 at 15

Pillar 300

Stretch

damn u a better man then me, i couldnt do it. 17degrees.damn

utfootball4 - 19 December 2006 06:08 PM

damn u a better man then me, i couldnt do it. 17degrees.damn

ain't no men left who would do that. he must mean 17 degrees celsius.