today imma do:
800m warmup
drills/stretch
3 x 250 @ 28-33
3 x 200 @ 24-26
2 x 100 @ 11.5
1 hr recovery
ab workout–>includes 6 diff. exercises
what u think??? :thumbdown: or :thumbup:
200/400m "G" program
-
-
Participant
-
Participant
i dont think u will hit those times.
-
Participant
why.. bc the caliber of athlete u r that workout would be a speed end workout and for a speed end workout the vol is wayy to much. if u were a world class athlete then those times would be pretty easy.
-
Participant
so what do u think i should cut?
what r u trying to accomplish with the workout?
-
Participant
speed endurance
-
Participant
speed endurance
why, have u even been through a proper gpp phase etc? and what events do you run?
-
Participant
gpp phase??? i run 200m…and im thinkin bout the 400m
do more research, since u dont even have an idea of what gpp means.
-
Participant
today imma do:
gym
3×3 squats
2×15 leg curls
calves
*imma see if i can do some power cleans 3×3
ab workout–>includes 6 diff. exercises1-2 hr recovery
800m warmup
drills/stretch
run 6-8 x 200m strides(depends on weather)
work on blox starts 5×40
work on the curve
:thumbdown: or :thumbup:
-
Participant
today is gym in the morning
bench
lat pulldown
shoulder press
curls
shrugs
traps
abs–>6 exercisestrack–>800m warmup
drills/stretch
plyos -
Participant
800m warmup
drills/stretch
worked on curve for the 200m..weather got reel bad
gym..all core
-
Participant
lol- wish you were my competion
-
Participant
800 warmup
drills/stretch
2 x 600 @ 1:30
2 x 300 @ 40core–>6 exercises
-
Participant
800m warmup
drills.stretch
6 x 120 @<14
core–6 exercises
-
Participant
First imma hit the gym–work on upper body
bench
curls
shoulder press/db
lat pulldown
traps
shoulder shrugsthen 2 hr recovery
track
800m warmup
drills/stretch
accel.
4 x 20
3 x 30
2 x 40
1 x 50
(2 sets)cooldown..stretch
CORE –>6 exercises
-
Participant
my left knee was reaaly sore after monday..its the lateral side that is sore. Tuesday started doin drills and felt the soreness so i didnt do much..
Today imma try to do 8 x 200 @ 26-27
imma go 1 by 1 due to the knee soreness..i hope its not tendonitis..it doesnt feel like it jus soresness..if anybody has any sug or rec. lemme know
-
Participant
i saw that coming – look at ur training. why are you getting injured in gpp.???
-
Participant
so wat u think i should do..i truly have no clue what to do..i kno what it is but i dunno what to do?
-
Participant
i wish i could tell but i know nothing about you.
-
Participant
what u need to know?..im 5' 10"..160…pr in 200 is 22.56
-
Participant
accel.
4 x 20
3 x 30
2 x 40
1 x 50
(2 sets)Is that 20 total sprints? I'd suggest taming down the accels/short speed in GPP. Almost everywhere, the volume of your high intensity work looks disproportionate to the lower intensity work. This year, I got into trouble earlier in GPP w/ a slight quad strain, and it came about the time I was hitting too many open accels @ 100% on Mon and Fri, along with a lot of SLJ, VJ, etc. You'll feel a lot better if you scale back on your high intensity sprints across the board. It's ok to hit SOME faster accels now, but it seems that everything you're doing, you're trying to do fast and explosively.
Today imma try to do 8 x 200 @ 26-27
Another large block of higher intensity. That looks like intensive tempo. Why not hit 32-35 sec. and keep it extensive tempo for now in GPP? Remember volume and intensity share an inverse relationship in the overall periodization scheme of things.
-
Participant
so should i do tempos for 3 weeks like 2x week and some speed endurance and thas it?
-
Participant
like this?????
Monday6-4-2-4-6
Tuesday7-8 x 200 @ 28
Wednesdaydrills only
Thursday7-8 x 200 @ 26
Fridaydrills only -
Participant
what u need to know?..im 5' 10"..160…pr in 200 is 22.56
you sound almost exactly like me…
first, i hope you are training for indoor. secondly…it seems to me you are at least 3 months ahead of yourself.
-
Participant
what u need to know?..im 5' 10"..160…pr in 200 is 22.56
how old r u?? what kind of strength training exp u have – can u pc, ps etc?? how much training you have before you compete?
-
Participant
im 19…im thinkin that imma do this
m- tempo
w- tempo
f-sprintsi asked a few people on what kinda things to do for the gpp but they could not give me a str8 forward answer so i ended up wit this from somewhere else…
[quote author="Gin2312002" date="1160581792"]
what u need to know?..im 5' 10"..160…pr in 200 is 22.56you sound almost exactly like me…
first, i hope you are training for indoor. secondly…it seems to me you are at least 3 months ahead of yourself.
[/quote]there is no indoors in miami, fla…what u think Trck400mRnnr???
-
Participant
there is no indoors in miami, fla…what u think Trck400mRnnr???
i didn't see that you were in miami…i'm way the hell up north…as far north as possible actually.
Anyway even so i think you're training is ahead of where you should be this early in the season. the tempos and some sprints sounds more like it.
The past few weeks my schedule has been something like this…
mon: 20 minute moderate run…usually a little over 3 miles. Strength in the weight room…focusing on legs (cleans, deadlift etc…) abs
tues: tempo work (i.e. hills, stadium stairs, fartlek etc…)
wed: 20 minute run same as monday. weight room upper body (bench, pull ups, push press, etc…) abs
thurs: tempo again but never the same as what was sone on tuesday
fri: 20 minute run again. weight room legs again. squats, cleans, snatch…
sat: easy 30 minute run
sun: off
The weight room workouts were always pretty intense…and many more lifts were done than i listed but it was never exactly the same every week. Sets and reps were changed too…but usually were between 8-10 reps with 3 or 4 sets.
-
Participant
lemme kno what u think about this…
mon: accel work..up to 50m…then core
tuesday: tempo
wednesday: strides/buildups…then core
thursdays: tempo
friday: a few sprints..then core
saturday: gym
-
Participant
lemme kno what u think about this…
mon: accel work..up to 50m…then core
tuesday: tempo
wednesday: strides/buildups…then core
thursdays: tempo
friday: a few sprints..then core
saturday: gym
maybe this one
Monday—6-4-2-4-6 or 4-2-1-2-4
Tuesday—7-8 x 200 @ 28
Wednesday—drills only
Thursday—-7-8 x 200 @ 26
Friday—-drills only and/or plyos
-
Participant
I was able to come up wit this through elitetrack searches..
lemme know what u think…for gpp???
October-November
Monday:
3 x 150 w/ 5 min. rest
PLYOS/core workoutTuesday:
7-8 x 200 @ 28 w/ 2 minutes rest
core workoutWednesday:
4 x 40
PLYOS/core workoutThursday:
same as tuesdayFriday:
stride the str8away, jog curve for 6 laps
core workoutSaturday:
WEIGHTS -
Participant
more weights…its early…build your strength now
-
Participant
I was able to come up wit this through elitetrack searches..
lemme know what u think…for gpp???
October-November
Monday:
3 x 150 w/ 5 min. rest
PLYOS/core workoutTuesday:
7-8 x 200 @ 28 w/ 2 minutes rest
core workoutWednesday:
4 x 40
PLYOS/core workoutThursday:
same as tuesdayFriday:
stride the str8away, jog curve for 6 laps
core workoutSaturday:
WEIGHTSok then how bout wednesday i do 2 x 450…gym + plyos
more weights…its early…build your strength now
ok how bout what i said up here
-
Participant
Monday–>Acceleration 2 x 20, 2 x 50, 2 x 150 GYM???upper body, CORE
Tuesday–>Tempo 8 x 200 @ 26-28,CORE
Wednesday–>Speed perseverance 3 x 300 @ 40-37-35, 2 x 200 26-28, CORE
Thursday–>Ladders 100, 200, 300, 400 repeat backwards – 6 x 60 blocks CORE
Friday–>Speed 3 x 60 FS—2 x 120 @ <14 G——4 x 30 blocks GYM—lower body, CORE
-
Participant
Monday–>Acceleration 2 x 20, 2 x 50, 2 x 150 GYM—upper body, CORE
Tuesday–>Tempo 8 x 200 @ 26-28,CORE
Wednesday–>Speed perseverance 3 x 300 @ 40-37-35, 2 x 200 26-28, CORE
Thursday–>Ladders 100, 200, 300, 400 repeat backwards – 6 x 60 blocks CORE
Friday–>Speed 3 x 60 FS—2 x 120 @ <14 G——4 x 30 blocks GYM—lower body, CORE
do u ever workout or just design workout plans?? ur weights are shitty. too much vol on thur, no need for speed endurance stuff on mon, and im pretty sure u wont make those times on wed.
-
Participant
[quote author="Gin2312002" date="1161635179"]
Monday–>Acceleration 2 x 20, 2 x 50, 2 x 150 GYM—upper body, CORETuesday–>Tempo 8 x 200 @ 26-28,CORE
Wednesday–>Speed perseverance 3 x 300 @ 40-37-35, 2 x 200 26-28, CORE
Thursday–>Ladders 100, 200, 300, 400 repeat backwards – 6 x 60 blocks CORE
Friday–>Speed 3 x 60 FS—2 x 120 @ <14 G——4 x 30 blocks GYM—lower body, CORE
do u ever workout or just design workout plans?? ur weights are shitty. too much vol on thur, no need for speed endurance stuff on mon, and im pretty sure u wont make those times on wed.
[/quote]dang man…yes i do these workouts..i actually have to modify it a lil bit cuz i gat a new job…i do da gym diff..i do my whole body each time im in da gym..im only gonna run 4x…and YES I MAKE DA TIMES EASILY…I have no prob.
-
Participant
Someone correct me if I'm mistaken… but the reason to not run those times doesn't have so much to do with IF you can… but rather setting yourself up to peak too early. Start with times you can drop about 1 second off per week… this is why they were suggesting 32-35 seconds for your 200, obviously you can run those times…
-
Participant
If you run a 35 this early so easily (and after those reps), you should do very big things outdoors. 35sec in a 300m time trial is what is needed at the minimum for a sub 50 400m and you are running it after reps, early, and easy, so you don't need to ask anybody here how to train because that is faster than what HSI does on their 300s and they're kinda fast!
-
Participant
If you run a 35 this early so easily (and after those reps), you should do very big things outdoors. 35sec in a 300m time trial is what is needed at the minimum for a sub 50 400m and you are running it after reps, early, and easy, so you don't need to ask anybody here how to train because that is faster than what HSI does on their 300s and they're kinda fast!
very well put, thats what i have been trying to tell him for months now. i highly doubt he run those times with those rest times.
-
Participant
ok so drop da 200, 300 times si i can peak lata..ok i see yo point
If you run a 35 this early so easily (and after those reps), you should do very big things outdoors. 35sec in a 300m time trial is what is needed at the minimum for a sub 50 400m and you are running it after reps, early, and easy, so you don't need to ask anybody here how to train because that is faster than what HSI does on their 300s and they're kinda fast!
your right i see
-
Participant
Monday–>Acceleration 2 x 20, 2 x 50, 2 x 150 GYM
Tuesday–>Tempo 8 x 200 @ 32,CORE
Wednesday–>Speed perseverance 3 x 300 @ 40-38-38, 2 x 200 @ 28, CORE
Thursday–>Ladders 100, 200, 300, 400 repeat backwards – 6 x 60 blocks CORE
how bout this..is is still too fast or no…lemme kno
-
Participant
Those 300s are going to be pretty tough unless you are a 48sec 400m runner or better. HSI runs workouts like that (the 300s) in 40-41 and that is for guys sub 46.
ok i see what ya sayin..hitem in 40s
-
Participant
gym–core workout..14 exercises x 350 reps
warmup 800m
dynamic stretching
sprint drills
2 sets of 4 hills (40m)
-
Participant
warmup 800m
dynamic stretchin
sprint drills
8 x 200 @ 28
gym
-
Participant
morning
gym
bench
squat
shoulder db press
calves
raises
core 11 exercises=300 repsaftanoon
warmup 800m
dynaimc stretchin/sprint drills
build-ups
12 x 100m @ 12-13, 1:30 min in b/w each rep
-
Participant
morning:
gym
lat pulldown
squat
raises
good morning
core x 300aftanoon:
dynamic stretchinsprint drills
2 x 4 x 40 m hills
-
Participant
i havent relpied to dis in awhile..today i gat
110 strides
for about 1200m..its jog and den striding
-
Participant
i gat that stuf for ya.
-
Participant
i gat that stuf for ya.
what stuff?
gin i think your training looks fine, could you post the times you run in your workouts instead of just your target times?
ya sure
-
Participant
anybody know whats a good time to start wit da 300s so that im peakin about 3-4 months later running atleast 34-35???
-
Participant
today im doing 100 tempos prolly 8-10 at 12 secs at slowest
-
Viewing 50 reply threads
- You must be logged in to reply to this topic.