Elitetrack: Sport Training & Conditioning

Pretty much, I was a jumper then realized i could do just about any event. 5 11 165 and could have qualified for a multitude of events for the PIAA track meet. I just finished my sophomore year and competed in three events (TJ,4,4x4) at the state (PIAA meet). Considering i have to really crack down in school and track next year i was wandering where i could find a very beneficial program for this and what i would have to do in my events to be a premier decathlete. I am a very dedicated athlete but there is only so much time to improve. My training up to this point has suffered due to cross training in sports but has lasted up to 9 weeks of jump training and sprint training. In season i did a lot of 200s and circuit training with weights and plyos. way to much volume in the circuit however. Very little of a endurance base. My stats are as follows:

100: unknown low 11’s
200: 22.91
400: 51.1 FAT and 50.2 split in the 4x4
800: unsure but assuming around 2 minutes
mile: sub five
Triple jump: 44 Unofficial, 43.3 official
high jump: 6.2
Long jump: estimated 20ft
hurdles: estimated 14-15
highschool shot: 35-40ft?
vertical leap: 36in
Running vertical leap (1ft) 40+
flexibility: barely touching toes
Strength: bench: 135 sqaut: 250-300+ 90 degrees sqaut

What is with all the estimates??

Go compete in the events and find out where you are at - then come back and tell us.

That said…. I would say that you are the perfect candidate for decathlon. Fast, but not so fast that you should automatically just be a sprinter, good jumping, etc.

Speed and ability to jump are the pivot points of decathlon potential.  Go do a decathlon in your local junior olympics and see how you do.  If you want good decathlon training guides:

1. Check out my journal - gives some decent ideas on how to train for decathlon with serious time limitations
2. Go to http://www.Decathlon2000.ee - which has several papers by Henry Marra and Sheldon Blockburger on Decathlon training design.

The estimates are due to not ever competing in the events….. Jumping was my specialty so im not so worried about that as much as the throwing events… the word estimated is there one time by the way. I dont have the time or money to do that or else i might consider it however.

john - 13 June 2010 07:26 PM

The estimates are due to not ever competing in the events….. Jumping was my specialty so im not so worried about that as much as the throwing events… the word estimated is there one time by the way. I dont have the time or money to do that or else i might consider it however.

Not to be a pain, but estimate is in there twice, plus you have 7 marks in there that are estimates (so in those cases the term “estimate” would be unnecessary).  Don’t get technical about semantics unless you are right.

But again - you appear to have good deca potential.  And the only way you’ll find out how much is to go do one - or at least as many of the additional events in local meets or JO meets.  That doesn’t cost much, and takes very little time.

If you don’t have the time to try the events and see where you are at, you definitely don’t have time to train for the decathlon.

Have you checked out Decathlon2000 to look at some of the training designs?  Some are pretty economical from a time demand standpoint.

ok whatever. doesnt really matter. But i work at a summer camp where i can workout….. so i cant do a decath there obviously but they have a weight room with everything i need and i checked out the workout already… i like it but i dont trust it enough to actually try it

Take the time to learn hurdle and pole vault technique now. Pole vault can be a make it or break it event for a lot of people switching to the dec. If you are somewhat strong and coordinated you’ll be able to catch on to the throws.

Zach Batcho - 16 June 2010 06:48 PM

Take the time to learn hurdle and pole vault technique now. Pole vault can be a make it or break it event for a lot of people switching to the dec. If you are somewhat strong and coordinated you’ll be able to catch on to the throws.

Those are the events I always thought would make the difference early on, too - but many of the top decathletes were not great at both of those early on.  If you can run fast and jump, you will PV 13’ within a couple practice sessions, and get up to 14’+ just by nature of jumping on long poles. 

Agree that you want to get some of the tech events (and those are probably the right two to pick - facilities and time permitting) and that throws catch on quickly (if you are aggressive and have a naturally strong throwing arm for Javelin) but I’d still rather have the super fast guy who can jump.

Matt Norquist (WashedupDec) - 16 June 2010 10:12 PM

Zach Batcho - 16 June 2010 06:48 PM

Take the time to learn hurdle and pole vault technique now. Pole vault can be a make it or break it event for a lot of people switching to the dec. If you are somewhat strong and coordinated you’ll be able to catch on to the throws.

Those are the events I always thought would make the difference early on, too - but many of the top decathletes were not great at both of those early on.  If you can run fast and jump, you will PV 13’ within a couple practice sessions, and get up to 14’+ just by nature of jumping on long poles. 

Agree that you want to get some of the tech events (and those are probably the right two to pick - facilities and time permitting) and that throws catch on quickly (if you are aggressive and have a naturally strong throwing arm for Javelin) but I’d still rather have the super fast guy who can jump.

I always suggest giving pole vault a try to because I have two athletes that are strong and fast as in low 11 100m guys and 6 mid long jumpers but can’t catch on to pole vault for the life of them and it kills their scores. So I say try it out a few sessions and if you get then don’t worry about it unless you really like the event. I’ll agree with Matt and say a guy that is super fast or even fast and can jump will be fine. There is no perfect path to be a decathlete.

sounds good. thanks for the input. We have an amazing pole vault coach who does camps and helps coach at WVU so i should be ok. As for throws im coordinated but i lack the the upperbody strength i believe. I doubt i can bench press my own weight, which is pretttty bad. I have really strong hips and long arms so i could be decent at jav