Posted In: Training Journals
Monday December 22, 2003
warmup/drills
4x10fly: 1.00, .95, .90, .88
4x20fly: 1.90, 1.88, 1.85, 1.80
2x30fly: 2.88, 2.85
4×30: 3.44, 3.45, 3.44, 3.43
4×40: 4.34, 4.35, 4.37, 4.35
cool down
weight
Tuesday December 23, 2003
warmup/drills
tempo 15 x100m@65%
core work
Dark night,
who timed those runs for you and are the handtimes?
Also what are your PR'S?
I could be wrong but it looks to me that your volume is a bit high for that monday speed workout. What type of fly zones (how long of a runups were you using for the flying runs? Remember when calcualting total volume the runup also needs to be added in.
[i]Originally posted by QUIKAZHELL[/i]
Dark night,
who timed those runs for you and are the handtimes?
Also what are your PR'S?
Hand timed off first step… 60m pb 6.6fat. 30m split pb 3.85fat.
[i]Originally posted by QUIKAZHELL[/i]
I could be wrong but it looks to me that your volume is a bit high for that monday speed workout. What type of fly zones (how long of a runups were you using for the flying runs? Remember when calcualting total volume the runup also needs to be added in.
Total volume 660m…Monday's are my hardest day. My speed volume is usually 300-500m per workout. As you can see, on most of my runs, I finish just as strong if not stronger. I can handle up to 800m of speed volume (@95%). But, I rarely use speed work volume of more than 650m per workout.
Darkknight,
At the level you are at i can now understand why the volume is so high that is why i asked. Now it makes perfect sense.
Just one more question.. how did you come up with 660 meters for that workout? How long are the runups for your flying sprints?
Also how long have you been training this season and what phase are you in?
Run-ups are usually between 20-30m. Workout -including run-ups = 660. Started training in September. I'm in Precomp/Comp -workouts are somewhat similar in those 2 phases, only difference is volume tapers.
Good stuff. Keep the posts coming. Im interested in seeing what you are doing as my plan so far is about the same.
The periodization plan is the triple periodization plan advocated in CFTS. Peaking occurs at the end of the indoor season, middle of outdoor season, and end of outdoor season. Of course, no plan is etched in stone. So, if I have an area I need to work on, I make sure to integrate it in my program throughout. For example, I need to focus more on my top speed -as my acceleration is fully developed- so I will continue to integrate top speed training during most phases.
So to conclude…I don't have a written periodization plan. I just use the traditional triple periodization plan as a template.
Hope that helped???
Wednesday December 24, 2003
warmup/drills
2x10fly: .85, .91
2x20fly: 1.94, 1.88
1x30fly: 2.98
3×30: 3.56, 3.57, 3.55
1×40: 4.47
cool down
weight
[i]Originally posted by Dark Knight[/i]
The periodization plan is the triple periodization plan advocated in CFTS. Peaking occurs at the end of the indoor season, middle of outdoor season, and end of outdoor season. Of course, no plan is etched in stone. So, if I have an area I need to work on, I make sure to integrate it in my program throughout. For example, I need to focus more on my top speed -as my acceleration is fully developed- so I will continue to integrate top speed training during most phases.So to conclude…I don't have a written periodization plan. I just use the traditional triple periodization plan as a template.
Hope that helped???
Thanks!
Thursday December 25, 2003
Off
Friday December 26, 2003
warmup/drills
tempo 15 x100m@65%
core work
Monday December 29, 2003
warmup/drills
6x10fly: 1.09, 1.03, .96, .97, .94, .92
4×30: 3.75, 3.47, 3.69, 3.37*
weights
core work
*season best
Tuesday December 30, 2003
warmup/drills
tempo 8 x 200m@65%
core work
Wednesday December 31, 2003
warmup/drills
4x10fly: .90, .97, .92, .85,
4×30: 3.50, 3.45, 3.56 3.47
4×50: 5.63, 5.53, 5.68, 5.44
weights
core work
Thursday January 1, 2004
warmup/drills
tempo 2x4x100m@80%
core work
Just curious why 80%. Is this recovery or intensive tempo? What would you like to accomplish by doing this? Also how much rest.
[i]Originally posted by QUIKAZHELL[/i]
Just curious why 80%. Is this recovery or intensive tempo?
It's extensive tempo on the highest end. I consider anything above 80-90% as intensive. The feeling I get from doing this type of workout is the same as other extensive tempo's -increase heart rate without any lactic acid/burning in the legs.
What would you like to accomplish by doing this?
As my conditioning improve, my extensive tempo goes from 60-80%. Also, I'm in the 3rd week of a 3-1-3, so I like everything to be more progressive.
Also how much rest.
50m (30-45sec) walk back between reps, 3mins between sets.
Friday January 2, 2004
warmup/drills
4×30: 3.50, 3.57, 3.53 3.47
4×50: 5.45, 5.60, 5.50, 5.47
weights
core work
Hey Dark Knight,
Why is it you do 3 days of hard speed work a week, two days of tempo, but absolutely no endurance work or anything? I understand you're training for the 60m, but shouldn't you have some endurance work, or is all you're doing is the 60m and not the 200m (pretty much eliminating the need for SE)?
Very good question! I have decided to focus on developing top speed completely before moving on to speed endurance. For me it makes very little sense to "lock in??? speed endurance of lesser speed.
For example, I want to get my top speed above 11.5mps, before concentrating on building speed endurance for a sub10 100m. That being said…right after indoor season, I will start the outdoor phase with 3-6 weeks of speed endurance work, such as 10x60m, and 80-150m repeats. This way, once I start running, outdoors, I am running at a higher pace speed endurance, instead of trying to build TS and speed endurance at the same time.
It is important for me to note that my extensive tempos for the average athlete would be considered intensive. For example, my Thursday workout was 2 x4x 100@80%, was done 12sec per 100m. In the next couple of weeks I will do 200m extensive temp's in 24-25sec (75-80%). This way, I keep my body in fairly good condition, while recovering from speed work.
Kind of long winded…but hopefully I have answered your question.
60m: 6.6*
100m: 10.1*
dark knight,
but in the next phase when you do your speed end sessions will you do a sperate dayof that and still work on your max v and accel work on another day?
Also its rather interesting that you can recover from doing your tempos that fast while still getting a workout. what do you do for recovery and supplementation. And id also like to know what are your outdoor Pr's?
[i]Originally posted by QUIKAZHELL[/i]
dark knight,
but in the next phase when you do your speed end sessions will you do a sperate dayof that and still work on your max v and accel work on another day?
Yes, after the indoor season, I will work:
accel, tempo, max-V, tempo, SE
Also its rather interesting that you can recover from doing your tempos that fast while still getting a workout. what do you do for recovery and supplementation. And id also like to know what are your outdoor Pr's?
I think as long as you are not forcing or struggling to run your tempos, it will not tax your CNS. For example, had I run Thursday's tempo at 85-95% (10.5 -11.5sec) I would be unable to recover for speed work the next day. It's really quite amazing what a difference 5-10% is when you get above 80%. For supplementation, I take a multivitamin, and extra vitamin C and potassium. After workouts, I eat a meal with high protein and carbohydrates. For recovery, hot/cold showers, EMS, and massages.
Outdoor PBs
100m: 10.1*
200m: 20.5*
300m: 33ht
what do you feel the vita c and potassium does for you and in what dose?
Vitamin-C (1000mg) for immune system/recovery. Potassium (500mg) to help prevent muscle cramps.
when do you take these and what protocolls?
Multivitamin with breakfast, Vit-C and Potas…with after workout meal.
Monday January 5, 2004
warmup/drills
4×30: 3.56, 3.53, 3.43 3.40
1×50: 5.37*
weights
core work
*season best
this an unloading week for you?
Yes
Tuesday January 6, 2004
warmup/drills
tempo 10×50@80%
core work
Wednesday January 7, 2004
warmup/drills
4×30: 3.75, 3.72, 3.69 3.68
1×50: 5.47
Thursday January 8, 2004
warmup/drills
5 x 50m@75%
Friday January 9, 2004
Recovery
Monday January 12, 2004
30 min jog
Tuesday January 13, 2004
warmup/drills
tempo 10×50@65%
core work
Wednesday January 14, 2004
warmup/drills
Acceleration
0-20m
Thursday January 15, 2004
warmup/drills
10 x 50m@75%
Friday January 16, 2004
Recovery
Monday January 19, 2004
warmup/drills
Acceleration
0-30m
1 x 40m: 4.40
2 x 50m: 5.53, 5.35*
cool down
weights
core work
*season best
Tuesday January 20, 2004
warmup/drills
tempo 15×100@70%
core work
Wednesday January 21, 2004
Recovery
Thursday January 22, 2004
warmup/drills
3 x 50m: 5.47, 5.31, 5.25*
cool down
weights
core work
*season best
Friday January 23, 2004
warmup/drills
tempo 15×100@70%
core work
Never lifted for max/pb's. I only go for pb's on the track.
Monday January 26, 2004
core/circuit
Tuesday January 27, 2004
warmup/drills
3 x 50m: 5.13*, 5.23, 5.53
cool down
weights
core work
*season best, personal best
Good question…very soon…in about a week.
what ever happen to this guy?
