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    100/200m Sprint Training

    Posted In: Training Journals

        • Participant
          trackspeedboy on August 19, 2008 at 12:46 pm #14779

          Day 1 (August 14)

          5x100m
          3x200m
          2x300m

          All at 70% speed

          Bench Press 4×12,10,10,8
          DB Incline Press 3×10,10,8
          Chest Flys 3×15,12,10
          Lat Pulldown 4×10,10,8,8
          Chin ups 3×12
          Crunches for 60 seconds x2 sets
          Oblique crunches 3×15
          Leg drops 3×10
          Weighted decline crunches 3×10

        • Participant
          trackspeedboy on August 19, 2008 at 12:49 pm #71555

          Day 2 (August 15)

          15x20m hill sprints
          5x300m at 80-85% speed (3 minutes rest) *on grass*

        • Participant
          trackspeedboy on August 19, 2008 at 12:54 pm #71556

          Day 3 (August 16)

          20x100m on grass

          3×10 ATG squats (near failure at 10 reps)
          2×8 squats to parallel (near failure again)
          3×8 lunges on the spot
          1 set of leg press to failure (585 pounds)
          4×15 seated calf raises
          3×8 reverse hypers
          2×8 leg extensions

        • Participant
          trackspeedboy on August 19, 2008 at 12:55 pm #71557

          Day 4 (August 17)

          Rest and Stretch

          This being yesterday I was barely sore surprisingly, but regular icing/contrast showers must help a lot I guess.

        • Participant
          trackspeedboy on August 19, 2008 at 1:13 pm #71558

          Day 5 (August 18)

          10x100m on grass at 70%
          6x300m at 80% speed
          2x600m 50-60% speed
          2x800m 50-60% speed

          (30 crunches between every run)

          Bench Press 5×10,10,8,8,6
          Decline BB press 3×8
          Deadlifts 5×10,6,6,4,4
          Lateral Raise 4×12,12,10,8
          Pull ups 5×12
          Dips burnout set
          Bicep curls 3×10
          Burnout set of Forarm curls
          20 minutes of general ab work

        • Participant
          Danny Tutskey on August 19, 2008 at 1:41 pm #71560

          Forearm curls huh? Your workouts look like they are a little unbalanced. I think you should really move your workouts to address your needs.

          Day 1 – 1700 meters
          Day 2 – 1800 meters – 300m of Acc. Dev.
          Day 3 – 2000 meters
          Day 4 – off
          Day 5 – 2800 meters at 70-80%, 2800m at 50-60%

          TO MUCH WORK. You’ll burn out and I really think if you timed the workouts each week, you’d see that you’re %ages would change drastically because you’re body wouldn’t be recovered. I’d adjust the volume. It’s quality not quantity. Sorry if I sound harsh. Just think you could make a lot of changes to maximize your needs.

        • Participant
          trackspeedboy on August 19, 2008 at 1:56 pm #71563

          Forearm curls huh? Your workouts look like they are a little unbalanced. I think you should really move your workouts to address your needs.

          Day 1 – 1700 meters
          Day 2 – 1800 meters – 300m of Acc. Dev.
          Day 3 – 2000 meters
          Day 4 – off
          Day 5 – 2800 meters at 70-80%, 2800m at 50-60%

          TO MUCH WORK. You’ll burn out and I really think if you timed the workouts each week, you’d see that you’re %ages would change drastically because you’re body wouldn’t be recovered. I’d adjust the volume. It’s quality not quantity. Sorry if I sound harsh. Just think you could make a lot of changes to maximize your needs.

          Im being very general about the lifting and doing a few random stuff as it’s just GPP. The high volume of running is just gonna last 2 weeks. September my work will become a lot more balanced as you’d say.

        • Participant
          Danny Tutskey on August 20, 2008 at 12:31 am #71574

          Even for a gpp it’s still really high. I still think it’s too high. I still think you need to make changes to it.

        • Participant
          trackspeedboy on August 20, 2008 at 3:29 am #71582

          Even for a gpp it’s still really high. I still think it’s too high. I still think you need to make changes to it.

          Ok I had very lower volume in today’s workout and I’ll try and keep it somewhere inbetween the two. Today’s workout was just taking it really easy.

        • Participant
          trackspeedboy on August 20, 2008 at 3:31 am #71583

          Day 6 (August 19)

          10 minute easy jog on grass
          5×100 yards on grass at 50% speed range

        • Participant
          trackspeedboy on August 21, 2008 at 5:39 am #71633

          Day 7 (August 20)

          Running part

          4x200m at 70% speed
          10x 15m hill sprints
          10x uphill 15m bounding
          3x 20m bounding on flat grass
          3x 20m power skips on grass (for distance)

        • Participant
          trackspeedboy on August 21, 2008 at 5:42 am #71634

          Day 7 (August 20)

          Lifting Part

          Incline Press 3×8
          Pull ups 3×10
          Military Press 3×8
          ATG Squats 2×12
          Box Squats 2×8
          Walking Lunges with dumbbells (10m)
          Seated Calf raises 3×15
          GHR 3×8

        • Participant
          trackspeedboy on August 22, 2008 at 2:44 am #71671

          Day 8 (August 21)

          Rest
          Lots of stretching

        • Participant
          trackspeedboy on August 23, 2008 at 8:03 am #71749

          Day 9 (August 22)

          Jump Rope for 5 sets of 5 minutes, switch to single leg and variety of techniques
          Boxing full out bursts for 20 seconds x5 sets

          20x100m on grass at 50-60% speed with body weight circuit training in between

          Push ups (clapping, diamond, one arm)
          Dips
          Squats
          Lunges
          Calf raises
          Leg drops
          V ups

          Reps varied from 8-15, just one set.

          Tuck Jumps 3×4
          Box Jumps 5×4
          Split Squats 3x15m
          Bounding uphill 3x 15m
          Power skips 3x 10m (for distance)

          Easy jog on grass for 5 minutes and stretch cool down

        • Participant
          trackspeedboy on August 25, 2008 at 12:59 am #71781

          Day 10 (August 23)

          Light jog on grass for 10 minutes
          Hip mobility drills
          Dynamic Stretches
          Technique drills
          Lots of static stretching

        • Participant
          trackspeedboy on August 25, 2008 at 3:01 pm #71789

          Day 11 (August 24)

          5x200m at 70% speed on grass
          20x 15m uphill sprints (grass)
          5x 15m uphill bounding (grass)

          Bench Press 5×8
          Incline DB Press 3×12
          Hang Cleans 4×4
          ATG Squats 3×10
          Box Squats 2×6
          Leg Press burnout set at 70% of max
          Seated Calf Raises 4×15

        • Participant
          trackspeedboy on August 26, 2008 at 4:36 am #71797

          Day 12 (August 25)

          Easy 10 minute jog on grass
          Stretching

          walking around places with friends and felt a little sore in my glutes/hamstrings.

        • Participant
          trackspeedboy on August 27, 2008 at 2:41 am #71807

          Day 13 (August 26)

          Had a good warm up today, felt really bouncy.
          3x300m at 80% speed (3-4 minutes rest inbetween, also done on grass)
          10 sets of 10m uphill sprints (1 minute rest inbetween)
          *5 minutes rest*
          20x 10 yard sprints on grass (45 seconds rest in between)

          Overall the running workout was pretty short, and I headed to the gym right away which is very close to the track/field.

          Bench Press 5×8
          Incline Press 3×12
          Rear Delt Flys 4×12
          Lat Pull Downs 4×8
          Squats (parallel) 6×8
          GHR 4×8
          Seated Calf Raises 3×10 (very heavy)
          400 total reps of ab work (general circuit)

          The rest time in between sets for bench press, incline press and squats is about 4-5 minutes, while for other exercises 2-3 minutes.

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