Elitetrack: Sport Training & Conditioning

drivephase1015 - 10 July 2008 06:22 AM

I just think there are different ways to train and you just have to be open minded, but also have to know that it’s really 50/50 on whether a program is going to work for on particular person.  That’s why you see 2/3’s - 3/4’s of athletes run successful in college.  It just doesn’t work for everyone.  Most coaches won’t individualize every program. Maybe paces, but that’s about it.  In about 45 minutes I get to do another circuit.  Woo hoo!

how many weeks are you following the circuit?

utfootball4 - 10 July 2008 07:09 AM

drivephase1015 - 10 July 2008 06:22 AM

I just think there are different ways to train and you just have to be open minded, but also have to know that it’s really 50/50 on whether a program is going to work for on particular person.  That’s why you see 2/3’s - 3/4’s of athletes run successful in college.  It just doesn’t work for everyone.  Most coaches won’t individualize every program. Maybe paces, but that’s about it.  In about 45 minutes I get to do another circuit.  Woo hoo!

how many weeks are you following the circuit?

4 weeks 2x per week.

drivephase1015 - 10 July 2008 07:57 AM

utfootball4 - 10 July 2008 07:09 AM

drivephase1015 - 10 July 2008 06:22 AM

I just think there are different ways to train and you just have to be open minded, but also have to know that it’s really 50/50 on whether a program is going to work for on particular person.  That’s why you see 2/3’s - 3/4’s of athletes run successful in college.  It just doesn’t work for everyone.  Most coaches won’t individualize every program. Maybe paces, but that’s about it.  In about 45 minutes I get to do another circuit.  Woo hoo!

how many weeks are you following the circuit?

4 weeks 2x per week.

how many total weeks?

drivephase1015 - 10 July 2008 05:37 AM

premium - 09 July 2008 03:28 PM

what do you mean stronger on the track

It’s hard to explain, but I can give you an example or at least try to.

Two workouts…..  Which would make you feel that you were stonger on the track?

3x200m @ 23 with full recovery

or

5x200m @ 25 with 3 minutes rest in trainers. 

Generally a stronger sprinter on the track will not decelerate as much after 50m.  That’s because of their strength and ability to maintain higher speed.  One of my favorite workouts that made me feel like I was going to run fast in a meet was when I ran 3x200m @ 23.5, 23.0, 22.5 with 5 minutes rest in trainers.  I never trained in spikes unless I were in blocks.

It seems your workout does not correspond to either of the hypothetical ones you listed.  What was your point?

My workout was a workout that I could look at after making the times and feel that I have the speed and strength to do it.  It may have been a bad example.  Let me try again.  You do 3x200m fast with full recovery or you can do 5 or 6x200m @ 25 with 3 minutes rest.  You are doing twice as much work, in the time it would take you to do 1 rep and rest for a full recovery.  Not to mention, that you are tired in the 2nd workout and you may be running as hard as you can to make the last 1 or 2 in 25.

I am not trying to be argumentative, but I still do not get your point.  Are you advocating the fastpace/fullrecovery workout or the slowerpace/shortrecovery one?  I think they are both valuable in differing contexts.  Maybe it would help me understand if you say what event you are mostly training for and what your PBs are.  And are you doing L-S, S-L or concurrent?  And where in the season would this workout take place?

I know you’re not.  I’m not advocating either.  Like I said, I think both serve a purpose, but it depends on the athlete.  There are so many different ways to skin a cat.  I have done both types of workouts.  On a long to short program I have been able to stay healthy, doing a short to long caused a lot of injuries.  I am not training now, I won’t start my workouts until October.  I’ll be training for the 100m/200m.  I don’t think my PB’s are really that important to be honest.  They can hold their own.

Sorry, I am not implying that your PBs are somehow not very good.  In asking, I was just trying to relate your training paces to your race pace.  You did 23.5, 23.0, 22.5 off 5 min rest.  That is one thing if your PB is 21.0, quite another if your PB is 22.0.

That’s okay.  I didn’t think you were implying anything.  I wouldn’t do that kind of workout if I weren’t capable.

July 10, 2008

British Preparatory Circuit

Power clean - 8x135
Back squat - 10x155
Power snatch - 8x99
Front squat - 10x115
Crunches - 25
Sternum chins - 6-8

Pushed through both sets today in under 3:45.  Felt pretty good.

Drivephase,

Do you have an email I could hit you up with a question off board? It’s in regards to your 100/200 training at UW-L.

I have decided to post my training and what it will look like.  This model was used when I ran my best.  This is exactly what I am going to stick and not going to change, I haven’t done this training since that year so it has been a while, but it produced the best results.  Here it is.  This goes thru January 1.  Just thought I’d leave this for some discussion. 

Sprint Workouts
2009 Goals
1.    55m 6.32
2.    200m 22.10
3.    100m 10.49
4.    200m 21.49

10-20 Seagrave Drills
10-21 Seagrave Drills
10-22 Seagrave Drills
10-23 Seagrave Drills
10-24 Seagrave Drills

10-27 Seagrave Drills – 2x4x40m sleds
10-28 Seagrave Drills – 2x500m @ 400 PR +:20 at the ¼ - 15:00 rest – Hurdlers Flexibility
10-29 Seagrave Drills – 6x200m @ :37 – 2:30 rest
10-30 Seagrave Drills – 3x4xHill runs – [Sprint up/Walk down-under 6:00 per set] – 4:00 rest – Hurdlers Flexibility
10-31 Seagrave Drills – 2x4x40m sleds

11-3 Seagrave Drills – 2x500 @ 400 PR +:18 at the ¼ - 12:00 rest – Hurdlers Flexibility
11-4 Seagrave Drills – 6x200 @ :36 – 2:30 rest – 2x4x40m sleds
11-5 Seagrave Drills – 3x5xHill runs – [Sprint up/Walk down – under 6:00 per set] – 4:00 rest – Hurdlers Flexibility
11-6 Seagrave Drills – Blocks Work – 3x4x40m sleds
11-7 Seagrave Drills – 3x5xHill runs – [Sprint up/Walk down – under 6:00 per set] – 4:00 rest – Hurdlers Flexibility

11-10 Seagrave Drills – 7x200 @ :35 – 2:30 rest – 2x4x40m sleds – Hurdlers Flexibility
11-11 Seagrave Drills – 2x500 @ 400 PR +:16 at the ¼ - 15:00 rest
11-12 Seagrave Drills – 3x6xHill runs – [Sprint up/Walk down – under 6:00 per set] – 4:00 rest – Hurdlers Flexibility
11-13 Seagrave Drills – Blocks Work – 3x4x40m sleds
11-14 Seagrave Drills – 3x6xHill runs – [Sprint up/Walk down – under 6:00 per set] – 4:00 rest – Hurdlers Flexibility

11-17 Seagrave Drills – 7x200 @ :34 – 2:30 rest – Hurdlers Flexibility
11-18 Seagrave Drills – 2x500 @ 400 PR +:15 at the ¼ - 15:00 rest – 3x5x40m sleds
11-19 Seagrave Drills – 3x6xHill runs – [Sprint up/Walk down – under 6:00 per set] – 4:00 rest – Hurdlers Flexibility
11-20 Seagrave Drills – Blocks Work – 3x4x40m sleds
11-21 Seagrave Drills – 3x6xHill runs – [Sprint up/Walk down – under 6:00 per set] – 4:00 rest – Hurdlers Flexibility

11-24 Seagrave Drills – 2x450 @ 400 PR +:14 at the ¼ - 15:00 rest – 1x6x40m sleds – Hurdlers Drills
11-25 Seagrave Drills – 6x200 @ :31 – 2:30 rest – Plyometrics
11-26 Seagrave Drills – Blocks Work – light striding – Hurdlers Flexibility
11-27 55 meter Test Effort – Or 150 meter Test Effort
11-28 Off

12-1 Seagrave Drills – 2x450 @ 400 PR +:14 at the ¼ - 15:00 rest – 1x6x40m sleds – Hurdlers Drills
12-2 Seagrave Drills – 6x200 @ :31 – 2:30 rest – Plyometrics
12-3 Seagrave Drills – Blocks Work – light striding – Hurdlers Flexibility
12-4 55 meter Test Effort – Or 150 meter Test Effort
12-5 Seagrave Drills – 4x300 @ :48 – 10:00 rest – 2x6x40m sleds

12-8 Seagrave Drills – 4x300 @ :47 – 10:00 rest – 2x5x40m sleds
12-9 Seagrave Drills – Pre-meet workout
12-10 Final 55 meter trial – OR 150 meter Test Effort
12-11 Seagrave Drills – 6x200 @ :31 – 2:04 rest
12-12 Seagrave Drills – 2x500 @ 400 PR +:16 at the ¼ - 15:00 rest – 3x5x40m sled

12-15 Seagrave Drills – Blocks Work – 3x4x40m sleds
12-16 Seagrave Drills – 7x200 @ :31 – 2:04 rest
12-17 Seagrave Drills – 2x500 @ 400 PR +:15 at the ¼ - 15:00 rest – 3x5x40m sleds
12-18 Seagrave Drills – 4x300 @ :45 – 10:00 rest
12-19 Seagrave Drills – Blocks Work – 2x6x40m sled

12-22 Seagrave Drills – Blocks Work – 2x4x40m sleds
12-23 Seagrave Drills – 2x500 @ 400 PR +:16 at the ¼ - 15:00 rest
12-24 Seagrave Drills – 6x200 @ :30 – 2:00 rest
1-25 Seagrave Drills – 4x300 @ :45 – 10:00 rest
1-26 Seagrave Drills – Blocks Work – 2x6x40m sleds

12-29 Seagrave Drills – Blocks Work – 3x4x40m sleds
12-30 Seagrave Drills – 6x200 @ :30 – 2:00 rest
12-31 Seagrave Drills – 2x450 @ 400 PR +:14 at the ¼ - 15:00 rest
1-1 Seagrave Drills – Blocks Work – 2x6x40m sleds
1-2 Seagrave Drills – 4x300 @ :48 – 10:00 rest

those look like some tough workouts esp the 6x200 and sled pulls.

Thats exatcly what I did at Eau claire give or take a few things.

Winning22 - 14 July 2008 09:21 AM

Thats exatcly what I did at Eau claire give or take a few things.

well get ready for more, from one tempo school to another tempo school.