Elitetrack: Sport Training & Conditioning

Originally posted by DaGovernor
Should I start doing MaxV training, or should I stay with acc. dev.?

If I should stay with acc. dev., then when should I start MaxV?

If I should start MaxV, then my plan was to do the 1st four weeks of MaxV once/week, then do it the 2nd four weeks of MaxV twice/week. If I do it this way that would bring up two additional questions:

How does that setup sound?

If this seem like a good idea to do, what days would be optimal to do MaxV when doing once/week? Twice/week?

Thanks again for your help.

The plan you posted looks good. As for your questions, I'd start incorporating some MaxV in to your training. You might want to stay with a full day of acc dev during the first meso (along with a day of MaxV) and during the second SPP meso have a day that has one day of MaxV and one day of both acc dev and maxV.

Ok well during the first meso I am assuming that I'd do acc. dev. on Monday. What day would I do the maxV?

Same question for the second meso.

I'd say put MaxV on Monday and then put Acc. Dev. on Friday during the first meso and when you mix both do the mixed session on Monday and the other MaxV session on Friday.

Ok well it would seem to me that I would only have one day to do my special endurance work. Don't I need intermediate work at this point in the season? Or is that not until pre comp?

I have a question that's totally off the subject referring to the pre comp and competition phases. It is said that 100/200 runners generally go from SE1 to 2 and vice versa for 400 runners. It is also said that during competition phase you are supposed to do only event specific workouts. Going by what I stated about SE1 and 2, how can this be true?

You might be able to get by without intermediate work.  If you think you need it, it takes the place of your SE workout for the week. 

As for SE1 and SE2 during Comp phases, it's kind of hard to explain.  It makes sense to do event-specific workouts close to peak (duh ), but I think you'd have to pay more attention to speed workouts relative to event rather than SE workouts.  You're not going to be doing Acc. Dev. during Comp. for a 400m runner just like you won't be doing Split Runs or Int. Tempo during Comp. for 100/200 runners, see what I'm saying?  It's weird. 

Mike, could you maybe elaborate more?

So you're saying that conceivably I'd have a week of one day being acc. dev., one day being maxV, and one day being intermediate work, such as 150-200s as opposed to 300s and up?

About the SE question, I kinda understand what you're saying, but I may need mike to expand on what you said.

Help mike. . . . .

When you say intermediate work, are you referring to Int. Tempo or the distances of the reps (assumably being run at 90% and above)?  I don't know if we're on the same page.

I'm sorry that I didn't specify. I was actually thinking about whether you'd know what kind of intermediate work I was talking about as I was typing yesterday. Anyway, I mean the distances of the reps (and yes, they would be ran at 90% and above).

Alright, so SE1. 

Monday - MaxV
Wednesday - SE1
Friday - Acc. Dev.

etc. etc.

Ok. That makes sense. But I always thought that you need more than one session during the week of SE work. Doing only one per week is sufficient?

Also, here is the first week of my SPP. Comment as you feel necessary.

Monday
MaxV - 12 x 40M flys (15m accel., 10m fly, 15m decel.)

Tuesday
2 x 2 x 40m running a's and b's
7 x 400 @ 65% w/60 sec. rest

Wednesday
Split runs - 8 x 150 @ 90% w/10 sec. rest b/w each segment and 5 min rest b/w each 150 (I have to break each 150 up into small 30-40m increments because we're in the hallway)

Thursday
2 x 7 x 200 @ 70% w/ 30 sec. rest

Friday
acc. dev. - 10 x 30m starts

What do you think?

Look sufficient to me except I'd probably change Tuesday and Thursday because the fatigue (both muscular and CNS) may be a bit much going into a SE session and then going into another CNS-intense session.  This way you're fresh for Wednesday's session and then, even though you'll be a bit fatigued, you'll have enough left in the tank for a quality Acc. Dev. session.  Otherwise it looks pretty good.

Change Tuesday and Thursday in what way?

Switch the workouts.  Tuesday on Thursday and vice versa.

I don't really see any problems as it is. The 400s on Tuesday should be slow enough to not really have any detrimental effects for Wednesday's workout and I actually don't think that Tuesday and Thursday's workouts are too different (meaning that switching them wouldn't be bad but it wouldn't necessarily be beneficial either).

I guess it's just a feel thing.  I personally would do it for myself, but if he can handle it and if it wouldn't be beneficial or detrimental then he could keep it.