Elitetrack: Sport Training & Conditioning

I writing up my next years training at the moment…i want to do some things a little different next year…like not do max speed/ accel work from day one of the season…

i am going to have a much bigger endurance base during prep 1 and not start max speed until mid/end of prep 2. Acceleration work will start at start of prep 2 and increase in distance as phase goes on. starting with 20's.

one thing im not sure about though…for prep one i am going to do intensive tempo work (2x4x140, 80%, 2/5 min rec btw reps and sets) i was thinking that the distance will slowly come down ready for prep 2 where that will progress into short speed end, starting with 2x4x80, 90%, 2/5 min rec. Again this distance will come down to when speed end work stops and max speed work starts…

How does this sound?

Also for prep 2 i will take out a long run and i was going to put in some hill sprints or sled runs? would this fit into prep 2 and what distance/reps/set/recovery should i use for these?

I feel this preporation period will give me a much better base than i got last year, thus why im feeling kinda dead at this stage of the season.

I wouldn't stray too far from accels in the first meso. Since we're talking about the LJ here, endurance isn't the limiting factor. I would keep at least some short accel work, and maybe make it look more ends-to-middle like if you really want to build the base, with some long extensive stuff.

I like the hills/sleds in prep 2, and I would start with hills from week 1 of prep 1. They build a base for all the higher intensity stuff that your endurance base won't help with as much.

I agree with amtalkov about not straying too far from some kind of intense speed work. I also think that you should do hills throughout both phases, longer hills in the first phase, and shorter hills in the second for acceleration work. I do know what you mean about getting burned out for doing max speed and acceleration work right from the get go. I think that if the short-long way of training has a flaw, it is doing too many all out sprints for a whole season, even if you do start them short and end them long. I don't feel like my CNS or my muscles were able to hold up during a whole season of high end speed work. I was also totally burned out towards the end of my season. 

Wisconman - 10 July 2007 06:27 AM

I agree with amtalkov about not straying too far from some kind of intense speed work. I also think that you should do hills throughout both phases, longer hills in the first phase, and shorter hills in the second for acceleration work. I do know what you mean about getting burned out for doing max speed and acceleration work right from the get go. I think that if the short-long way of training has a flaw, it is doing too many all out sprints for a whole season, even if you do start them short and end them long. I don't feel like my CNS or my muscles were able to hold up during a whole season of high end speed work. I was also totally burned out towards the end of my season. 

they should never be all out

they should never be all out

g?

Sprints? Or acceleration work at the beginning of a short to long training year?

Wisconman - thats exactly what i was saying…thats how i feel as well…

ok so far week one looks like this…

sat - am - 8/10 step LJ (heights + technique devel)
       pm - low intense specific LJ drills (learning) OR short accel work ? ? ? ? ?
sun - am - double foot plyo's (low boxes)
        pm - weights (circuit style) 10-12reps, 3 sets
mon - long run + general circuit
tues - REST
wed - am - intensive tempo (140x4x2 - 80% (2/5 min rec, rep/set)
         pm - Med ball (heavy)
thurs - am - endurance bounding - 3 exe
           pm - weight (same as sun)
Fri - REST

i wanted to do the intesive tempo runs with the distance moving down each week and at 7th week (prep 2) it stops and short speed endurance work starts. . .

and if accel work is all thru year, then max speed wont start until the mid/end of prep 2 right?

thanks guys…

i wouldnt be doing 8/10 step LJs in the offseason

looks good. on saturday, if you do decide to do the acceleration work you might as well add the lj drills into your am sessions. I agree with flight on the number of steps  that you will be using in your lj. I'd use 3-5, then slowly build up to more steps later in the season, preferably when their is a coach around. Also, if you're training by yourself try to figure out if you can film you're technical stuff and then review it to make sure you're not developing bad habits.

The reason i will start from 8-10 is because technically i am much improved from last year….last year i started from 6…for example i know Chris Tomlinson (8.29m) doesnt really jump from shorter than 14 strides because his tecnique is so good…

where and when can i add hills and what is prescription for these?

thanks guys.

im looking at the intensity of those jumps, 8-10, thats like a track meet every week. youve been doing long appraoches all year…....now is the time to ease off a little bit.

how do u figure your technique is so good you dont have to practice it? Im speaking to tomlinson not you.

what does tomlinson do to improve?? he is already quite fast, and "technically perfect"...what does he focus on?? is tomlinson just in a "maintaining" cycle until bejing?

when you mean 8-10…is that 4-5 right foot contacts?

haha…i mean 8-10 total steps lol. and 14 total step for CT. hope that sorts that out…

CT isnt perfect but his take off is pretty damn good…

so what does CT focus on in training then?

Everything but im saying…when i work on technique from 8 strides, he's doing it from 14. He's an excellent bounder, hopper, general jumper. He's very fast as well. He does everything most jumpers do realy…he's just better at putting the entire package together than most. . . e.g, he's jumped 7.55 from 14, i've jumped 7.45 from 14 and just look at his PR, its huge compared to mine…