Elitetrack: Sport Training & Conditioning

johnstrang - 07 October 2008 10:06 PM

Where are you training… climate wise?  Are you going to have to train inside?

I live in Texas so it does get pretty cold in the winter, believe it or not, but probably nothing that will keep me off the track. Point taken on the other stuff.

Day 1- Get Your Ass in Gear
Lower Body
Speed-Strength
Magnitude An-1

Rotation- 1 to 2 minutes rest
34” ADA Drops-
3 x 3 (+2”)

18” RA Jumps-
3 x 2

21.5” ADA SS Drops-
3 x 2 each leg (+1.5”)

21.5” ADA PF Drops-
3 x 3 (+1.5”)

Day 59- Sub-11 in Sight - 10/14/08
Upper Body
Strength-Speed
Mag An-1
Morning weight: 171.5 lbs

Rotation #1- 3 minutes between sets
66% AW REA Bench Press-
3 x 155 lbs
3 x 155 lbs
3 x 155 lbs

51% AW REA Bench Press-
3 x 115 lbs
3 x 115 lbs
3 x 115 lbs

Rotation #2- 1 minute rest
REA Front Raise-
3 x 40 lbs
3 x 40 lbs
3 x 40 lbs

REA Front Raise-
3 x 30 lbs
3 x 30 lbs
3 x 30 lbs

REA Curls-
3 x 70 lbs
3 x 70 lbs
3 x 70 lbs

REA Curls-
3 x 60 lbs
3 x 60 lbs
3 x 60 lbs

Out of Rotation- 1 minute between sets
REA HF Abs-
6 x 5 x 25 lbs

Day 61- Sub-11 in Sight
Lower Body
Speed
Rate An-1
Morning weight: N/A

Rotation-
Flying Sprints- 5 minutes rest
3 x 10m Fly
Best Time: 1.32 seconds

Primetimes- 2 minutes rest
3 x 10m Fly

Weather is absolutely amazing, about 60-65 degrees and cloudy but not overcast, and a light breeze. This is the kind of weather I PR in. Well, I ran my first “10m fly” and thought I had a legit .98 but I figured out I had the wrong spot again and it was more like a 10 yd fly. I finally figured out where the right spot is, using the exchange zones, and had a best of 1.32 seconds which sounds horrible but I guess you have to start somewhere. I’m going to be stimming glutes and hamstrings tonight.

Those times are trash, you need to invest in a measuring device instead of a timing device.

You could always use the men’s hurdle marks that are 9.8m apart and extrapolate the next .2m—not too difficult.

Volumes on the sprints are way too low.

Is your plan to do this lifting program hoping it will increase your absolute speed and then when you get closer to the season to be doing running workouts to give you speed endurance?  I only ask this because you continue to time yourself over the 10 meters and the only sprinting your doing now is for absolute speed.  If so when do you think you are going to start adding volume to your workout and when does your season start?

utfootball4 - 17 October 2008 04:02 PM

Those times are trash, you need to invest in a measuring device instead of a timing device.

Agreed…

johnstrang - 17 October 2008 04:47 PM

Is your plan to do this lifting program hoping it will increase your absolute speed and then when you get closer to the season to be doing running workouts to give you speed endurance?  I only ask this because you continue to time yourself over the 10 meters and the only sprinting your doing now is for absolute speed.  If so when do you think you are going to start adding volume to your workout and when does your season start?

Well my main goal is, as you said, improve my top-speed. On top of that I want to “prime” my body with the specific strength it needs to sprint a lot faster. My first priority is getting my schedule back on track, then I’m going to increase the volume (but not frequency of my workouts), and finally I’m going to experiment with factorized arrangements. What the actual workouts consist of, as far as movements, will likely not be changing much over the next few months. I think in early January team practices at school will begin at which point I’ll be doing whatever they tell me to do. Knowing that these workouts will probably consist of high-volume, high-frequency, and tempo workouts I’m not really concerned about my endurance at the moment.

Thanks for the feedback guys, I’ll definitely be looking to up the volume of my sprints and get some accurate times.

Day 64- Sub-11 in Sight - 10/19/08
Lower Body
Absolute-Strength
Dur An-1
Morning weight: 171 lbs

Out of Rotation- 5-8 minutes between sets
ISO HF Squats-
9 seconds x 265 lbs each leg
9 seconds x 225 lbs each leg
9 seconds x 225 lbs each leg

Rotation- 2 minutes between sets
ISO SL Ankle Crunchers-
9 seconds x 215 lbs (+10 lbs)
9 seconds x 190 lbs
9 seconds x 190 lbs

ISO Soleus Crunchers-
9 seconds x 145 lbs (+10 lbs)
9 seconds x 130 lbs
9 seconds x 130 lbs

ISO GHR-
30 seconds x BW
30 seconds x BW
30 seconds x BW

Well this was technically a fatigue session, but I was fatigued rather quickly, especially on the HF squats. As far as rest is concerned I’m going to treat this as if it was a frequency session so that I can get back on schedule and keep in a rhythm so to speak.

Day 65- Sub-11 in Sight - 10/20/08
Upper Body
Speed-Strength
Mag An-1
Morning weight: 171 lbs

Rotation- 2 minutes between exercises
RA Lumberjack Throws-
3 x 8 lbs
3 x 8 lbs

RA SA Overhead Throws-
3 x 4 lbs each
3 x 4 lbs each

RA Ceiling Throws-
3 x 8 lbs
3 x 8 lbs

RA Pullover Throws-
3 x 8 lbs
3 x 8 lbs

Out of Rotation- 1 minute between sets
Crunches-
3 x 50 reps

Fun workout.

Day 67- Sub-11 in Sight - 10/22/08
Lower Body
Strength-Speed
Mag An-1
Morning weight: 171 lbs

Rotation #1- 2 minutes between sets
60% AW REA Squat-
3 x 125 lbs (+5 lbs)
3 x 125 lbs
3 x 125 lbs

51% AW REA Squat-
3 x 80 lbs
3 x 80 lbs
3 x 80 lbs

ISO-MIO Squat Jump- (3 seconds pause)
3 x 60 lbs (+5 lbs)
3 x 60 lbs
3 x 60 lbs

ISO-MIO Squat Jump- (3 second pause)
3 x BW
3 x BW
3 x BW

Rotation #2- 2 minutes between sets
REA SS Cycles-
3 x 60 lbs each leg (+5 lbs)
3 x 60 lbs each leg
3 x 60 lbs each leg

REA SL GM-
3 x 55 lbs each leg (+10 lbs)
3 x 55 lbs each leg
3 x 55 lbs each leg

Lots of blue today. I like blue. I had a weird pain / popping sensation in my left glute during rea squats and iso-mio squat jumps, but it went away by the third set. I actually considered quitting the workout because of it, but it ended up being fine (I guess).

Day 70- Sub-11 in Sight - 10/25/08
Lower Body
Speed
Rate An-1
Morning weight: N/A

Rotation-
Primetimes- 2 minutes after
4 x 10m Fly

10m Flying Sprints- 5 minutes rest after
4 x 10m Fly
Times of:
1.11 sec
1.16 sec
1.05 sec
1.xx sec (timing error)

I finally brought out the tape measure and measured out 32’9.7” which is exactly 10m, so all previous flying 10m times I posted are trash. The good: 1.05 isn’t a bad place to start. The bad: I wanted to get in 5 rounds today but on the 4th round I didn’t get a time for some reason (the timer said 33 seconds) and my stopwatch (that I use to keep track of time between sets) stopped working. I was pretty pissed off about the technology malfunctions, but I’m glad I finally have some accurate flying 10m times.

Day 73- Sub-11 in Sight - 10/28/08
Lower Body
Speed-Strength
Mag An-1
Morning weight: N/A

Rotation- 1-2 minutes between sets
35” ADA Drops-
3 x 3 (+1”)

18” RA Jumps-
3 x 2

23” SS Drops-
3 x 2 each leg (+1.5”)

23” PF Drops-
3 x 3 (+1.5”)