Elitetrack: Sport Training & Conditioning

I honestly don't think it really makes a difference to tell you the truth.

Keep in mind that higher level athletes need more of a taper. I would reserve 10 day tapers for elite athletes. Seven days should be more than enough for highschoolers.

I would recommend ending lifting around 10-15 days out of the major competition as well.  I think that's independent to each athlete.  Some like to lift all the way, while some may not.

DaGov-
I think all of the above points are valid and I think it pretty much depends on the individual but it shouldn't make TOO much difference.

Originally posted by mike
DaGov-
I think all of the above points are valid and I think it pretty much depends on the individual but it shouldn't make TOO much difference.

Thanks for the help everyone.

Originally posted by drivephase1015
I would recommend ending lifting around 10-15 days out of the major competition as well. I think that's independent to each athlete. Some like to lift all the way, while some may not.

Last year I stopped lifting about 14 days prior. This year I decided to peak my lifting about 14 days out, then do maintenence lifting (2-3 reps @ 80-85% of max) the rest of the way. Is that a good thing to do?

In my opinion, I liked to stop lifting all together so there wouldn't be anything affecting my body.  My body wasn't tired or fatigued in anyway.  I'm not sure about maintenance lifting.  What kind of lifts were you primarily looking at?

On Monday and Wednesday's, I'll do squats, bench, and cleans (all 80-85%)

On Tuesday's and Thursday's, I'll do circuits (very light)

Thoughts?

DATE     WORKOUT
10-13 Seagrave Drills
10-14 Seagrave Drills
10-15 Seagrave Drills
10-16 Seagrave Drills
10-17 Seagrave Drills

10-20 Seagrave Drills
10-21 Seagrave Drills
10-22 Seagrave Drills
10-23 Seagrave Drills
10-24 Seagrave Drills
10-27 8 x 200 @ :35 â?? 2:20 rest                              
10-28 2 x 500 @ +:15/400 - 15:00 walking rest - Myrick Park Loop
10-29 2 ½ mile run to South side K-Mart and back
10-30 1 x 4 x 40m sled pulls with #40 weight on sled â?? 1 x 10 stadium stair runs
10-31 20:00 easy run on the rabbit trails

11-03 8 x 200 @ :34 â?? 2:16 rest
11-04 1 x 6 x 40m sled pulls with #40 weight on sled â?? 1 x 10 stadium stair dbl leg jump
11-05 3 x 1200 @ 5:00 - walk 3:00 between runs - Cass Street Park
11-06 3 x 29th street hill runs [ run up â?? walk down]
11-07 25:00 run with the team

11-10 8 x 200 @ :33 - 5 man relay style - on the track
11-11 4 x 500 @ +22:/400 - 3:00 walking rest in Myrick Park
11-12 15:00 easy run on rabbit trails
11-13 2 x 3 x 40 meter sleds with #40 weight on the sled â?? 2 x 3 x Myrick Park Short Hill [sprint up/walk down]
11-14 1 x 200 @ :33 - 5:00 rest - 3 x 800 @ 2:45 - 10:00 rest

11-17 8 x 200 @ :32   - 2:08 rest
11-18 3 x 6 x short hill runs - run up/jog down in 5:00 - 3:00 rest between sets
11-19 6 x 350 @ +:27 slower than PR pace - 1:30 rest between runs
11-20 2 x 4 x 40 meter sleds with #40 weight on the sled â?? 2 x 10 stadium stair sprints
11-21 3 x 1200 @ 5:00 - walk 3:00 between runs - Cass Street Park

11-24 8 x 200 @ :31 - 5 man relay style
11-25 2 x 3 x 29th street hill runs [ run up â?? walk down] [15:00 set rest]
11-26   4 x 500 @ +22:/400 - 3:00 walking rest in Myrick Park [1pm practice - Fri classes]

12-01 8 x 200 @ 30 - 5 man relay style
12-02 2 x 4 x 40 meter sleds with #40 weight on the sled â?? 1 x 4 x Myrick Park Short Hill [sprint up/walk down]
12-03 3 x 350 @ :58-:60 - 200 meter walk between runs
12-04 1 x 200 @ :31 - walk 200 - 3 x 600 @ 1:38 - 10:00 walk - 1 x 200 @ :33 - walk 200
12-05 1 x 4 x 29th street hill runs [ run up â?? walk down]

12-08 9 x 200 @ 30 â?? 2:00 recovery rest
12-09 1 x 200 @ :33 - 5:00 rest -3 x 600 @+:14/400 = 15:00 rest
12-10 2 x 4 x 40 meter sleds with #40 weight on the sled
12-11 REST DAY
12-12 3 x 6 x short hill runs - run up/jog down in 5:00 - 3:00 rest between sets

12-15 10 x 200 @ :30 â?? 2:00 recovery
12-16 1 x 200 @ :32 â?? 5:00 rest - 3 x 350 @ :56 -:58 - 200 meter walk between runs â?? 1 x 200 @ :33 â?? walk 200
12-17 2 x 4 x 40 meter sleds with #40 weight on the sled â?? 1 x 4 x Myrick Park Short Hill [sprint up/walk down]
12-18 20:00 easy run outside
12-19 2 x 3 x 29th street hill runs [ run up â?? walk down] [15:00 set rest]

12-22 6 x 200 @ :30 â?? 2:00 recovery - 2 x 4 x 40 meter sleds with #40 weight on the sled
12-23 Seagrave Drills
12-24 DAY OFF
12-25 AY OFF â?? MERRY CHRISTMAS
12-26 DAY OFF

12-29 10 x 200 @ :30 â?? 2:00 recovery
12-30 2 x 4 x 40 meter sleds with #40 weight on the sled â?? 3 x 300 @ +9.5 â?? 5:00 recovery stand
12-31 1 x 200 @ :32 - walk 200 - 1 x 600 @ 1:38 - 5:00 walk - 1 x 200 @ :32 - walk 200 - 15:00 run on grass
01-01 DAY OFF
01-02 DAY OFF

INDOOR SEASON
01-05 6 x 200 @ :30 - 5 man relay style
01-06 3 x 150 accels - 150 walk - 2 x 600 +:14/400 - 15:00 walk - 1 x 200 @ :30 - 200 walk
01-07 1 x 200 @ :30 - 3:00 walk - 1 x 600-400-200-400-600 @ :38 per 200 - 5:00 walk - 1 x 200 @ :30 - 200 walk
01-08   1x 200 @ :30 -200 walk - 2 x 450 @ +:07/400 & +:11/400 - 15:00 walk - 3 x 200 @ :29-:28-:27 - walk 3:00
01-09 1 x 4 x 29th street hill runs [ run up â?? walk down]
01-10 1 x 4 x seld pulls with #35 of weight â?? 3 z 200 @ :30 â?? 2:00 stranding rest

01-12 8 x 200 @ :29 - 5 man relay style - followed by 3 x 80 light accels walk 3:00 between runs
01-13 3 x 150 accels - 150 walk
- 2 x 600 +:13/400 - 15:00 walk - 1 x 200 @ :30 - 200 walk
01-14 3 x 150 accels - 150 walk back - 1 x 350 fast - 10:00 walk - 3 x 200 @ :28 - 200 walk
01-15 1 x 200 @ :29 - 200 walk - 3 x 300 @ +:05.5 - 5:00 walk - 1 x 200 @ :33 - 200 walk
01-16 2 x 4 x short Myrick Park Hills on the street â?? 1 x 4 x sled pulls with #35
01-17 3 x 150 accels - 150 walk - 2 x 500 +:10/400 - 15:00 walk - 1 x 200 @ :30 - 200 walk

01-19 8 x 200 @ :29 - 5 man relay style
01-20 1 x 200 @ :29 - walk 200 - 2 x 600 @ +:13 - 15:00 walk - 1 x 200 @ :29 - 3:00 walk
01-21 6 x 150 @ :19 - walk back to the start â?? 1 x 4 x sled pulls with #35
01-22 1 x 200 @ :29 - 200 walk - 3 x 300 @ +06 - 5:00 walk - 1 x 200 @ :30 - 200 walk
01-23 3 x 150 accels - 150 walk - 3 x 200 @ :30-:29-:28 - 3:00 walk - starts/sticks
  Don Bremer Triangular at Mitchell Hall at 5:00pm
01-24 Gold Country Invitational at Minnesota â?? race a 600 meters

01-26 8 x 200 @ :28 - 5 man relay style
01-27 1 x 200 @ :29 - 200 walk - 2 x 600 @ +:12 - 15:00 walk - 1 x 200 @ :29 - 200 walk
01-28 3 x 150 accels - 150 walk - 3 x 300 @ +:05.5 - 5:00 walk - 1 x 200 @ :30 - 200 walk
01-29 1 x 200 @ :28 - 200 walk - 3 x 200 @ +:04-+:03-+:02 - 200 walk between - 1 x 200 @ :30 - 200 walk
01-30 1 x 4 x 29th street hill runs [ run up â?? walk down]
01-31 1 x 200 @ :29 - 200 walk - 2 x 450 @ +:05 - 15:00 walk - 1 x 200 @ :29 - 200 walk

02-01 8 x 200 @ :28 - 5 man relay style
02-02 1 x 200 @ :29 - 3:00 walk - 2 x 500 @ +:10.0 - 15:00 walk â??1 x 200 @ :30
02-03 3 x 150 accels - 150 walk - 3 x 300 @ +:09 - 5:00 walk - 3 x 80 meter accels - 3:00 stand
02-04 1 x 200 @ :28 - 200 walk - 3 x 200 @ +:04-+:03-+:02 - 200 walk between - 1 x 200 @ :30 - 200 walk
02-05 3 x 150 accels - 150 walk - 3 x 200 @ :31-:30 -:29 - 3:00 walk - starts/sticks
02-08 2 x 4 x short Myrick Park Hills on the street â?? 1 x 4 x sled pulls with #30

02-09 8 x 200 @ :28 - 5 man relay style
02-10 1 x 200 @ :29 - 3:00 walk - 2 x 500 @ +:10.0 - 15:00 walk â??1 x 200 @ :30
02-11 1 x 200 @ :28 - 200 walk - 3 x 200 @ +:03, +:02, +:01 - walk 200 between - 1 x 200 @ :29 - 200 walk
02-12 3 x 150 accels - 150 walk - 3 x 300 @ +:09 - 5:00 walk - 3 x 80 meter accels - 3:00 stand
02-13 3 x 200 @ :31-:30-:29 - walk 3:00 between runs - starts/sticks
02-14 Iowa State Classic @ Ames, Iowa â?? 400 meters

02-16   2 x 4 x Myrick short hill on the streets
02-17 1 x 200 @ :29 - 200 walk - 2 x 450 @ +:05 - 15:00 walk - 1 x 200 @ :29 - 200 walk
02-18 1 x 200 @ :30 - 200 walk - 6 x 150 @ :21 - walk back to start
02-19 3 x 150 accels - 150 walk - 1x350 @+:5 - 15:00 walk - 1x300 @+:4 - 10:00 walk - 1x250 @+:3 - 10:00 walk
  1 x 200 @ +:2 -10:00 walk - 1 x 200 @+:7 - 200 walk
02-20 3 x 200 @ :30-:29-:28 - 3:00 walk between runs - 1 x 4 x sled pulls with #30

02-23 8 x 200 @ :27.5 - 5 man relay style
02-24 3 x 150 accels - 150 walk - 1x350 @+:5 - 15:00 walk - 1x300 @+:4 - 10:00 walk - 1x250 @+:3 - 10:00 walk
  1 x 200 @ +:2 -10:00 walk - 1 x 200 @+:7 - 200 walk
02-25 1 x 200 @ :30 - 200 walk - 6 x 150 @ :21 - walk back to start
02-26 3 x 150 accels - 150 walk -1 x 200 @ :29 - 3:00 walk - 3 x 300 @ +:09 - 5:00 walk - 1 x 200 @ :30 - 200 walk
02-27 3 x 200 @ :30-:29-:28 - 3:00 walk between runs - starts/sticks
02-28 Pointer Invitational at Stevens Point, WI at 10:30am â?? 4 x 400 relay run

03-01 3 x 150 accels - 150 walk - 5 x 200 @ :26 - 5 man relay style
03-02 3 x 150 accels - 150 walk - 3 x 300 @+:06 - 5:00 walk - 1 x 200 @ :29 - 200 walk
03-03 1 x 200 @ :27.5 - 200 walk - 3 x 150 accels - 150 walk - 1 x 200 @ :27 - 200 walk - 1 x 320 fast - 15:00 walk
  3 x 200 @ :27 - 5:00 walk
03-04 3 x 200 @ :31-:30-:29 - 3:00 walk between sets - starts/sticks
03-05 WIAC Indoor Championships at UW-Stout at 3:00pm â?? 400 meters
03-06 WIAC Indoor Championships at UW-Stout at 11:00am â?? 400 meters

03-08 6 x 200 @ :27 - 5 man relay style
03-09 3 x 150 ac
cels - 150 walk - 4 x 200 @ :26 - 5 man relay style
03-10 1 x 200 @ :30 - 200 walk - 5 x 150 @ :21 - walk back to start
03-11 3 x 150 accels - 150 walk - 3 x 200 @ :30-:29-:28 followed by a 200 walk - TRAVEL DAY
03-12 NCAA Indoor Championships at UW-Whitewater [400 & 4x400 trial]
03-13 NCAA Indoor Championships [400 and 4 x 400 Final]

OUTDOOR SEASON
03-22 3 x 150 accels - 150 walk - 8 x 200 @ :28 - 5 man relay style
03-23 3 x 150 accels - 150 walk - 2 x 450 @ +:06/400 - 15:00 walk - 1 x 200 @ :29 - 200 walk - 6 x short hill sprints
03-24 3 x 150 accels - 150 walk - 3 x 300 @ +:09 - 5:00 walk - 1 x 200 @ :28 - 200 walk
03-25 3 x 150 accels - 150 walk - 3200 of ins-outs (1st 200 @ :31, 2nd at :29 and so on….)
03-26 3 x 150 accels - 150 walk - 2 x 350 +:10 - 10:00 walk - 1 x 200 @ :29 - 200 walk - 6 x short hill sprints

03-29   3 x 150 accels - 150 walk - 6 x 200 @ :27.5 - 5 man relay style - 1 x 200 @ :32 - 200 walk
03-30 3 x 150 accels - 150 walk - 1 x 200 @ :28 - 200 walk - 2 x 450 @ +:08 - 15:00 walk - 1 x 200 @ :28 - 200 walk - 5 x short hill sprints
03-31 3 x 150 accels - 150 walk - 1 x 200 @ :29 - 200 walk - 3 x 300 @ +:06.5 - 5:00 walk - 4 short hill sprints
04-01 3 x 150 accels - 150 walk - 4 x 200 @ :27 - 200 walk - relay sticks
04-02 3 x 150 accels - 150 walk - 5 x 200 @ :+:05 - 200 walk
04-03 Viking Olympics at Rock Island, Illinois or Missouri Relays

04-05 3 x 150 accels - 150 walk - 7 x 200 @ :27 - 5 man relay style - 1 x 200 @ :30 - 200 walk
04-06 3 x 150 accels - 150 walk - 1 x 200 @ :28 - 3:00 walk - 2 x 450 @ +05 - 15:00 walk - 4 x short hill sprints
04-07 3 x 150 accels - 150 walk - 1600 of ins/outs @ :30/:29….. - 1 x 200 @ :30 - 200 walk
04-08 3 x 150 accels - 150 walk - 6 x 150 @ :21 - 150 walk - 1 x 200 @ :30 - 200
04-09 3 x 150 accles - 150 walk - 3 x 200 @ :30-:29-:28 - sticks/starts
04-10 Phil Esten Triangular at UW-La Crosse - 1:00pm [TEAM PHOTO - 11:00am]
 

04-12 3 x 150 accels - 150 walk - 7 x 200 @ :27 - 5 man relay style - 1 x 200 @ :30 - 200 walk
04-13 3 x 150 accels - 150 walk - 1 x 450 @ +:04 - 15:00 walk - 1 x 200 @ :29 - 200 walk - 4 x short hill sprints
04-14 3 x 150 accels - 150 walk - 1 x 200 @ :29 - 200 walk - 3 x 300 @ +:06.5 - 5:00 walk - 4 short hill sprints
04-15 3 x 150 accels - 150 walk - 6 x 150 @ :21 - 150 walk - 1 x 200 @ :30 - 200
04-16 3 x 150 accels - 150 walk - 3 x 200 @ :29-:28-:27 - walk 200 between runs
  Pomona Invitational at Pomona, CA & Mt. SAC Relays
04-17 Blugold Invitational at UW-Eau Claire - 11:00am & Mt. SAC Relays

04-19 3 x 150 accels - 150 walk - 6 x 200 @ 26.5 - 5 man relay style - 1 x 200 @ : 29 - 200 walk
04-20 4 x 200 @ :28 - 100 walk - 4 x 200 @ :27 - 100 walk
04-21 3 x 150 accels - 150 walk - 1 x 200 @ :30 - 200 walk - 3 x 300 @+:06.5 - 5:00 walk
04-22 3 x 150 accels - 150 walk - 3 x 200 @ :29-:28-:27 - 3:00 walk between runs
04-23 Drake Relays at Des Moines, Iowa
04-24 Drake Relays at Des Moines, Iowa / Loras Invitational

04-26 3 x 150 accels - 150 walk - 6 x 200 @ :26 - 5 man relay style
04-27 4 x 200 @ :28 - 100 walk - 2 x 450 @ +:08 - 15:00 - 1 x 200 @ :30 - 200 walk - 4 x short hill sprints
04-28 3 x 150 accels - 150 walk - 3 x 300 @ +:05.5 - 5:00 walk - 1 x 200 @ :30 - 200 walk
04-29 3 x 150 accels - 150 walk - 3 x 200 @ :30-:29-:28 - 3:00 walk between
04-30 WIAC Qualifier at UW-La Crosse - 4:00pm
05-01 Musco Invitational @ Iowa City, Iowa - 2:00pm

05-03 3 x 150 accels - 150 walk - 6 x 200 @ :26 - 5 man relay style
05-04 3 x 150 accels - 150 walk - 3 x 300 @ +:05.5 - 5:00 walk - 1 x 200 @ :28 - 200 walk
05-05 3 x 150 accels - 150 walk - 6 x 150 @ :21.0 - 150 walk between runs - 1 x 200 @ :28 - 200 walk
05-06 3 x 150 accels - 150 walk - 3 x 200 @ :30-:29-:28 - 200 walk
05-07 WIAC Outdoor Championships at Eau Claire, WI
05-08 WIAC Outdoor Championships at Eau Claire, WI

05-10 FINAL EXA
MS BEGIN - Day off from practice
05-11 3 x 150 accels - 150 walk - 5 x 200 @ :26 - 3:00 stand recovery - 1 x 200 @ :28 - walk 200
05-12 3 x 150 accels - 150 walk - 2 x 350 @ +:04 - 15:00 walk
05-13 3 x 150 accels - 150 walk - 4 x 200 @ :27 - 200 walk - 4 x 150 @ :20.0 - 250 walk
05-14 3 x 150 accels - 150 walk - 3 x 200 @ :29-:28-:27 - walk 200 between runs

05-17 3 x 150 accels - 150 walk - 3 x 200 @ +:04-:03-:02 - 200 walk
05-18 3 x 150 accels - 150 walk - 3 x 300 @ +:05.5 - 5:00 walk - 1 x 200 @ :28 - 200 walk
05-19 3 x 150 accels - 150 walk - 4 x 200 @ :27 - 3:00 walk between runs
05-20 3 x 150 accels - 150 walk - 3 x 200 @ :29-:28-:27 - 3:00 walk between runs
05-21 Leo Schnur Open at UW-La Crosse - 4:00pm

05-24 3 x 150 accels - 150 walk - 3 x 200 @ +:04-:03-:02 - 3:00 walk
05-25 3 x 150 accels - 150 walk - 4 x 200 @ :26 - 5 man relay style
05-26 3 x 150 accels - 150 walk - 3 x 200 @ :30-:29-:28
05-27 NCAA Outdoor Championships - 4 x 400 trials & 200 meter trials
05-28 NCAA Outdoor Championships - 400 meter trials
05-29 NCAA Outdoor Championships - 200 finals, 400 finals, 4 x 400 finals

Originally posted by DaGovernor
On Monday and Wednesday's, I'll do squats, bench, and cleans (all 80-85%)

On Tuesday's and Thursday's, I'll do circuits (very light)

Thoughts?

Sounds good to me. You might even want to cut the Thursday circuit and do a general strength circuit.

Describe what general strength circuit is.

This weeks training will look like this. What does everyone think?

Mon. - 5 x 200 @ 75% w/walk back rest

Tuesday - dual meet (I decided to let them run in the meet just to get some PR's in events they have not done this year. 2 girls only ran the 100 and afterwards they did 3 x 225 (6 min.) and 2 x 50 (60 sec.)

Wednesday - 8 x 150 @ 75% w/1:30 rest

Thursday - Full Warm Up (Watch Video)

Friday - Pre Meet

Saturday - Meet Day

Originally posted by DaGovernor
Describe what general strength circuit is.

See here.

What are you trying to do with Tuesday's workout, especially the 225s?

With Tuesday's workout, they were originally to be 3 x 200 and 2 x 50. We did this workout at the dual meet we went to, while they were doing the meet. So I had them start from the finish going to the 200 start. But for some reason they ran past where they were supposed to stop, and it was roughly 225m. Does that help with what you wanna know?

mike?