I have been working with my 18 yr old nephew since oct working towards this summer season.
Our aim is to run 11.2s for 100 and 22.9ish for 200.
Outdoor season opened sunday 19th april with 11.46 fat for 100. (heat 11.51) didnt race 200.
His pb from 2 years ago is 11.24, my opinion is that the last 2 years he slowed due to growth spurts, He has stopped growing upwards at this stage and is now 6 ft 2. Body weight 175 lbs.
In the off season we worked on conditioning with 60 sec rep runs with short recovery and total body gym circuits. This lasted Oct to Dec.
Dec – Feb we worked with heavier weights, sqaut, power clean, deadlift. His squat max improved up tp 125 kg from 90kg, We intorduced some track sessions in Feb and focussed on speed pre the short indoor season. His 60 time for the season was 7.32 best for the season, still not bettering his PB from 2 years ago of 7.22.
Indoor season lasted Feb – March, so we continued with speed focussed track sessions.
Now we are focussing on building in some endurance work
once per week tempo session total volume 1400 meters. 2 sets of 100, 300, 100, 200. 3 min recovery.
1 session of (150 80%, 120 100%) 3 sets with 5 min recovery between sets,
1 session of 150, 120, 100, 80 all 100%.
1 short speed focussed session 5 x 30 m…some sled use also. 1 session per week in the gym with squat, power clean, deadlift.
Aiming for a peak july.
Any ctritique appreciated
advice for 18yr male old 100m & 200 m moving into racing season
-
-
Participant
-
Member
Interesting that you would say that callam. Does your son get up to speed sooner than the other athletes then fade? If so I do believe his Maxium speed or MAXV is lesser than the other athletes sounds like this needs to be addressed before any aspect of acceleration or speed endurance etc. Let me know what everyone else in the community thinks about my ideas?
-
Participant
I would like to see what his numbers are in his olympic lifts. When I see someone not improving over 60m from previous years, it leads me to think that there needs to be more work on Acc. Dev. For 60m, it’s about acceleration. I would do more acc. dev., working in max velocity, then moving to speed endurance. Due to his size, his acc. could be slower based on that. I would probably add an ext. tempo workout early in the week more for conditioning. You have a lot of time until the summer. Running fast now shouldn’t be the primary objective. Who cares if you run 11.00 at poe dunk meet in Indiana in the middle April if you don’t improve past that point. some run their best time early in the year, and digress from there. If you do that, then the overall plan needs to be looked at critically.
I would do acc. work up to 50m, max from flying 10’s to 30 or 40m with a sub max run in, and speed dev from 60m to 120m.
-
Participant
Agree with all that has been said. Without a bit more detail from over the winter and now, it almost looks like there is a gap between what you have done in training (known) e.g. 30m and what you will do/are currently doing (150s, 120s, 100s), MaxV (counting accel in distance) will help cover this as well as helping better MaxV.
IMO getting intermediate times over the race distances would help pinpoint where time is being lost; if you believe in something like Dick’s Sprint Control tables that 11.46 should have the athlete capable of the 22.9 you want but the “odd” number is the 60m time, it should be better than the 7.32 you mention and to attain 11.2 that much more so.
Danny pretty much covered it. -
Participant
Agree with all that has been said. Without a bit more detail from over the winter and now, it almost looks like there is a gap between what you have done in training (known) e.g. 30m and what you will do/are currently doing (150s, 120s, 100s), MaxV (counting accel in distance) will help cover this as well as helping better MaxV.
IMO getting intermediate times over the race distances would help pinpoint where time is being lost; if you believe in something like Dick’s Sprint Control tables that 11.46 should have the athlete capable of the 22.9 you want but the “odd” number is the 60m time, it should be better than the 7.32 you mention and to attain 11.2 that much more so.
Danny pretty much covered it.I did notice that too. I guess, I would employ testing over 30m along with flys or timing certain points a race. I would be that the acc is slower than what it should be which is delaying when he’s in max v. Which obviously over 60m if he’s taking 40m to get up to top end then he’s only at 20m max. He’ll be fine racing against lesser talent, but missing one or both of those phases will really be exposed at a bigger meet. I would imagine the best part of his race is 40-70m, but the worst part is 0-40m. The more time you lose up front the slower the time will be.
-
Participant
Interesting that you would say that callam. Does your son get up to speed sooner than the other athletes then fade? If so I do believe his Maxium speed or MAXV is lesser than the other athletes sounds like this needs to be addressed before any aspect of acceleration or speed endurance etc. Let me know what everyone else in the community thinks about my ideas?
Thats exactly the situation…last season and this season so far, he gets out very quick his first 30 is strong, he seems to hit mav from here and fades from 50 m in comparison to others. for example at last weekends race the winner ran 10.78 and my athlete matched him over the first 30 but from there he was cought by others in the race to finish 5th. So if max v is the problem any recommendations for working on this?
-
Participant
I would still work on Acc. Dev., Max V, and speed endurance. If he’s fading after 50m that’s a sign that he lacks SE. I posted some ideas above.
-
Viewing 7 reply threads
- You must be logged in to reply to this topic.