Elitetrack: Sport Training & Conditioning

Goals

400m:sub 50
200m sub 25.5
100m sub 12

Strength goals:

Bench: 115
Squats 130
Push press: 60kg
Clean 60kg

Goal this period: Increase acceleration, strenght and aerobic fitness.

This week of training:

1.big circuit+gs

2.3x1+3x1+2x1 300m. 100m walk rep rec. 5-10 min set rec. At 70%

3.big circuit+gs

4.M=bench, deadlift, pushpress, back extension.
  E=low intensity plyos+7x25m hill sprint

5.5 min biking+core work

6.plyos+8x25m hill sprint strength:incline bench,deadlift,cleans.

7.Big circuit+gs

GS circuit: 2x10 clap pushups, 2x6 hangups, abs, core.

Big circuit: “CF big circuit can be done on a soccer field.
1 means run the length (~100m) at tempo pace.
2 means run the length, turn around and run back (~200m)
+ means walk the width (~30 secs)
++ means walk the length (~60 secs)“

Big circuit is:
1+1+1++
1+2+1+1++
1+1+2+2++
1+2+1+1++
1+1+1

I will try to follow this setup suggested by star61.

WEEK 1
Day1 - Accel
Day2 - Extensive Tempo
Day3 - Accel
Day4 - Extensive Tempo
Day5 - Accel
Day6 - Extensive Tempo
Day7 - OFF

WEEK 2
Day1 - Speed
Day2 - Extensive Tempo
Day3 - OFF
Day4 - Accel
Day5 - Extensive Tempo
Day6 - Accel
Day7 - OFF

WEEK 3
Day1 - Speed
Day2 - Extensive Tempo
Day3 - OFF
Day4 - Speed
Day5 - Extensive Tempo
Day6 - Speed Endurance
Day7 - OFF

taake - 09 August 2008 10:54 AM

Goals

400m:sub 50
200m sub 25.5
100m sub 12

Taake, I applaud you for taking your planning so seriously, and I wish you the best of luck. I would like to comment on your goals…

Current PBs…...Goal
100:12.2 .........sub 12
200: 24.2 ........sub 25.5
400:51.14 .......sub 50

The ratios we calculated for your PBs were…

24.2/12.2 = 1.984 200m/100m ratio
51.14/24.2 = 2.113 400m/200m ratio

Using these ratios and working backwards, to run a 50sec 400m you need to run the 200m in…50/2.113 = 23.66

To run a 23.66 200m you need to run the 100m in…

23.66/1.98 = 11.94ish

I think all of your goals make sense except for the 200m time of 25.5. Did you make a typo? Your PB is 24.2, so I’m thinking you meant 23.5, which makes perfect sense.

By the way, since you come from the 800m side and have never attacked speed and acceleration work like your going to, and you’ll probably hit split runs (60 x 200) like you never have before, I’m thinking…

100m…11.8
200m…23.4
400m…49.8

Keep you posts coming during training. There are some great guys here that will help you and motivate you along the way. We’ll be pulling for you each training session and cheering for you at each race. Good luck.

P.S. If you’re looking to bench 115kg, you should be more optimistic about your squat. I’d say more like 170 - 180kg, based on your bench. Work that posterior chain, and don’t forget to jump.

yes 25,5 was a typo, I meant 23.5
I have never been really strong in my legs, but the reason for the not that optimistic goal for my squat is that I am recovering from a hernia. So far during the training I have done the hernia has not caused any significant pain. But at the moment I am not squatting. But I am jumping. squat jumps and jumping with bot legs using my ancle mucles (dont know the name) on my cns days.

Dont you think deadlift take care of my posterior chain?
I think I will write a week before I am do the training so people can comment so I might adjust things before doing the training.

and you’ll probably hit split runs (60 x 200) like you never have before, I’m thinking…

Is this a typo? 60x200?
shouldnt I wait with split runs until the pre season start?

thank you.

taake - 09 August 2008 07:58 PM

yes 25,5 was a typo, I meant 23.5
I have never been really strong in my legs, but the reason for the not that optimistic goal for my squat is that I am recovering from a hernia. So far during the training I have done the hernia has not caused any significant pain. But at the moment I am not squatting. But I am jumping. squat jumps and jumping with bot legs using my ancle mucles (dont know the name) on my cns days.

Dont you think deadlift take care of my posterior chain?
I think I will write a week before I am do the training so people can comment so I might adjust things before doing the training.

and you’ll probably hit split runs (60 x 200) like you never have before, I’m thinking…

Is this a typo? 60x200?
shouldnt I wait with split runs until the pre season start?

thank you.

Deadlift is good if you can’t squat. Take care of your injury. And yes, that was a typo…6 x 200m as we discussed in the other thread.

Dont you think the deadlift will still put the same kind of pressure a squat would for a hernia injury?  I thought a hernia was caused by internal pressure?

I have something called sports hernia, Gilmores groin. I think its a different injury than normal hernia. Deadlift dont cause any pain. The sports hernia is caused by overuse/weakness of the mucles in lower abs/groin I think. It can take long time to recover from, and training can cause microtraumas that will prolong the injury time.

another week of training completed.

m:Rest
t:7x25m hills. +strengt: bench(90kg-102,5) Deadlift(100kg)squatjumps: 4x6 jumps in between deadlift. Pushpress 40-50kg, easy biceps+triceps
w:Big circuit+gs
t:7x25+strengt:incline bench, deadlift, straigh leg deadlift, shoulderpress, dips
f:big circuit
s:plyos: squatjumps+jumps with both legs. 7x35-40m hills less steep than with 25m.
s:3x3x300m sets rec 6 and 8 minutes. time: 48-51 average 49.

my comments: I think it would be better with abit less strengt on t-t.
abit hard with GS on wednesday after hard strenght on tuesday.
Maybe abit shorter hills on saturday or use short speed on track instead. I felt 35-40m was like 10m longer than I could accelerate.
On sunday my times was faster than I expected. I expected more like 52sec.
Satisfied with this week of training.