Elitetrack: Sport Training & Conditioning

Hey, im all new to this and ive been looking at all of this forum but i just cant seem to put it all together. So i was wondering if anyone can help me? I am currently running XC and in november i will start some sort of program. Im am looking to mainly improve my 400 but the 100/200 would be awesome too. So if any one can shoot me up a training program to do, i would really appreciate it.

info about me: 5’7   135
100-11.6
200-24.0
400-53.6

goals:
11.3
23.0
50.5       Im really working for this one!!!

It really doesn’t work that way, you need to read through the forums to help you understand what you want out of program learn to design your own.  I would suggest reading through the FAQ’s, journals, etc.  It is very informative and can you help you to lay a foundation that you can present and everyone will comment as needed.

ok so would this be a good training program

Monday:     
  1. Warm‑up: 800m

  2. Flexibility exercises

3. 2 x 600             Speed 60 sec. 400/ rest 15 minutes

4. 3 x 300             Speed 50 sec./rest 1 minute

5. 3 x 300             Speed 40 sec./rest 5 minutes

6. Cool down:        800m

7. Weights              

Tuesday       1 . Warm‑up: 800m

                2. Flexibility exercises

                3. 5 x 150 build ups   (50 hard, 50 relax, 50 hard)

                5. Cool down:      800m

6. Weights

Wednesday   1. Warm‑up:        800m

                2. Flexibility exercises

                3. 4 x 350 (Event Run) Speed 49 sec/Rest 10 minutes

                      (50 fast‑‑1 50 relaxed, 200 time 28 seconds‑‑l 00

                      picked up fast‑dast 50 steady and keeping good form)

                4. 3 x 200 Speed 30‑29‑28 sec/Rest 3 minutes

                5. Cool down:        800m

6. Weights

Thursday       1 . Warm‑up:          800m

                2. Flexibility exercises

                3. 600‑400‑200‑400‑600 Speed 30 sec pace/rest 5 minutes

                4. 6 x 100 strides             Speed medium/rest 1 minute

                5. Cool down:        800m

6. Weights

Friday           1 . Warm‑up: 1/2 mile cross country run

                2. Flexibility Exercises

                3. Short hills 3 sets of 5 or 100 in/outs

4. Weights

Saturday         Plyometrics

Sunday           Rest

WEIGHTS:

Monday:
- Snatch - 3x6
Squat - 5x5
Straight legged dead lift - 3x5
1 leg alternating curls - 3x8
Seated calf raises - 3x8
Ab/Ad machine - 3x8

Tuesday:
Dumbbell bench press - 3x10
Dumbbell military press - 3x8
Pull downs - 3x8
Bicep curls - 3x8
Triceps extensions - 3x8
Forearm curls - 3x8

Thursday:
Power clean “pulls” - 3x6
Squat - 3x8
Power Shrugs - 2x6
Good mornings - 3x8
Ab/Ad machine - 3x8
Seated calf raises - 3x8

Friday:
Bench pull - 5x5 (Like T-Bar rows but by lying on a bench with a barbell underneath.)
Dumbbell push press - 3x8
Dumbbell bench press - 3x8
Bicep curls - 3x8
Forearm curls - 3x8

make any comments/thoughts

i think that those goals are very real…without even stepping in the wieght room….i think you can have success easily in the 100/200 by simply working on your form and start…as for the 400….i think that your speed will be able to carry you to a 51/52…get your form good, race distribution/ pacing, work on speed endurance and get your legs strong (track wise) for that last 100….im not really an expert but for the weight room i think that you can just do some general strenght training then focus on the squats/olympic lifts…depending on what part of your season your in can affect your training program ..you have to work in cycles this one example wont serve you for a whole season….you might want to include some speed work…and a real core workout….dont quote me but i believe for every .1 of your 100 should = .4 off your 400 so you should be able to go 53.6 -1.2 =52.4…

Ok so would this be good to have 2 speed days, 3 speed endurance days, 1 plyo day, 1 rest day…...What days should i do my speed work days and plyo days