So – I’m thinking of doing something a little unconventional the remainder of this season:
1. I have a Decathlon that I’m scheduled to run in next Thursday/Friday that I’m planning to compete in. Next week I will de-load (IE – Normal session Monday – but lower volume; Tuesday Tempo plus some gentle event tech; Wednesday – shake-out).
2. Am planning to do 1 more decathlon either mid-May or early June – but might even skip that, we’ll see.
3. Spending the rest of my competitive season (June/July) completing a strength and fitness focused phase – something like Weights + plyos or resisted runs 3xper week and Higher Volume Tempo 3x per week before going into a 4 week Active Recovery in August. Run 3-5 meets with longer runs (400-800-1500) each meet but nothing intensive.
Reason for this is that I feel like I failed to build enough Fitness (read higher volume tempo) and Strength (weight room numbers) early season – and am suffering for it now. I suspect my 400m will be 54+ and 1500 will be 4:50+.
For a decathlete with my limited speed (I will never be sub-11, and would have struggled to get there even if competing the last 10 years) I need my throws and 400/1500 to be extremely strong. To do this, I need to have my lifting #s up and my tempo volume up.
With focused effort on strength and tempo, I figure I can get my #s to as follows:
1. Clean – 300+ (currently at around -265)
2. Bench – 300+ (currently at around-265)
3. Deadlift – 500 (currently in the mid 400s)
4. Squat – 400 (currently in the 340 range)
5. Overhead Press – locked knee Military – 205 (currently around 185)
6. 800 – 2:05
7. 1500 – 4:30
I know this is a little unorthodox, but based on where I’m at, I think it is the way to go as I consider my 1-2 year goals. Then after Active Recovery, back to a traditional GPP beginning in September.
I think focusing on strength/size AND tempo endurance would be difficult. The 2 are the opposite of each other and neither could probably reach optimum as a result. A tough challenge for sure but i see your point because i also think your throwing events have a much better chance of improving than your sprints do.