Elitetrack: Sport Training & Conditioning

If they don't have any ill-effects then it may not be so bad.  I personally wouldn't do it, but if it isn't affecting anything, so be it.

Now you have kinda got me wondering 400. Would they actually run even FASTER if they don't lift on Friday's?

1) Not true. Speed Development is heavily reliant on quality of the reps. In my opinion 4 high quality, full speed reps, are much more effective than 10 lower quality, lower speed, less efficient technical reps. If there are serious technical issues that need to be adressed through more reps, I would consider doing them at submax intensity (95% of best time).

2) That's true. The reps may also not be as taxing on the CNS as the runup length is very short, so the athletes probably aren't at top speed for a lot of the rep. What's the purpose of these runs? Is it a technical drill or a Max Speed drill? If it's maxspeed consider making the runup distance longer, because there's no way they could reach true max speed by 15 meters, without a near maximal acceleration (which defeats the purpose of the flying runs.) One thing to keep in mind is that speed change work is more taxing on the CNS than regular sprinting, so 450 meters of volume is actually a lot. Having said that speed volume is highly personal, so you have to go by how your athlete's respond to it. As far as premeet goes, I don't do anything CNS intensive on that day. The only thing I would consider doing is a very small number of submax starts over a very short distance. But once again it's highly personal, and if your athlete's are performing well, and responding well to your training, I wouldn't change much.

Alex-
Very nicely put in the previous post.

DaGov-
I don't see any problem in lifting the day before a meet. I even think it could be beneficial if done in low volume. We frequently use that type of setup at LSU.

As for the intensive tempo, I likewise don't see a problem with doing that for a third week.

Ok everyone. After disappearing for a little while to do some more studying of all things concerning sprinting, I return to you with another weeks worth of training for my sprinters.

I decided not to do any MaxV work this week and instead go with a session of Speed Endurance work on Monday. One reason for this is because the meet is on Friday and I wanted to have one training day of Sp. End. work. The other is that I am going to use these last couple of days to rest up those that have been CNS drained.

Anyway, comments as usual are always welcome. What do you think of this. . . . .

MONDAY
Speed Endurance â?? 3-4 x 150 w/6 min. rest
Plyos
Abs
Weights

TUESDAY
Extensive Tempo â??
100, 150, 200 w/60 seconds rest
3:00 min. rest
150, 200, 250 w/1:30 rest
3:00 min. rest
200, 250, 300 w/2:00 rest
Weights

WEDNESDAY
Full Warm Up

THURSDAY
Pre-Meet - relay exchanges (4 x 100, 4 x 200, starts)

FRIDAY/SATURDAY
2 Day Meet (Prelims on Friday, Finals on Saturday)

Looks fine to me except Tuesdays workout seems to be a little excessive considering you've mentioned in another thread how drained your kids are. The kids should be at the point in the season where their fitness won't really be improved by extensive tempo and if its purpose is recovery, the volume may be too high to acheive the facilitate recovery.

Well my only worry with extensive tempo is not to go TOO low in total volume to the point to where the workouts wouldn't be serving their purpose. I've been trying to stay around the 1400-1800m range. Do you have a better suggestion?

I just went ahead and had them do 7 x 150s at 75% for the workout today. I wasn't sure if this was ok to do or not but I figured I'd play it safe with them since they were recovering. However, in the future, what is the minimum total volume I could do in such cases?

I think that's fine. Anything around 1000m should be enough to facilitate recovery.

When you talk about 1000m, do you mean for the ones that were CNS drained, or do you mean 1000m is good total volume for all sprinters to facilitate recovery AT THIS POINT IN THE SEASON?

I think 1,000m is probably the lowest you'd want to go for tempo under any circumstances.

Thanks mike.

How does this training week look guys?

Monday - MaxV/Short Speed (8 x 30 flys)
Abs
Weights

Tuesday - 5 x 200 @ 75% w/1:30 rest
Weights

Wednesday - 110, 130, 150, 150, 130, 110 w/8 min. rest
Abs
Weights

Thursday - 7 x 150 @ 75% w/60 sec. rest
Weights

Friday - Pre Meet

Saturday - Invitational

I was wondering, should I switch Monday and Wednesday's workouts, or just keep them the same? I wanna get both workouts in, but I wanna make sure the most CNS intense is put on Monday to be relatively fresh by Saturday. I think it is the flys but not sure. Thoughts?

I think that's the best weekly program you've put together yet. It looks very nice and wouldn't really change anything.

Well thanks for the compliment mike. Glad to see I am getting better at this by the day. :D