[dma1973]

dma1973 on February 24, 2004 at 7:27 am #8925

Just to give a bit of history.

I threw hammer for 15years and last season gave that up to run sprints.

The season wasn't a success from a competition point of view, but it was enjoyable.

This coming season I am thinking about training for 400m. As I feel from a general fitness point of view it is probably better, also I don't think I need to do the high intensity work as frequently.

So here goes

3 Weeks – Active Recovery (no planned session) Just traing at least 3xpw

4 wks – GPP
9 wks – prep 1
6 wks – comp prep 1
3 wks – comp 1 (more training for comps)
6 wks – prep 2
6 wks – comp prep 2
3 wks – comp 2 (early comp pre Christmas)
3 wks – maintenanec (holidays)
9 wks – Competition

Weights programming not a problem.

Running is the problem. I need to get more running into legs. So I am looking at doing 2 harder session a week or 3 a fortnight-Intensity work.

Say shorter speed work and longer speed endurance work.

i am considering that I would be a new athlete in respect of running.

Any suggestion?

[400stud]

400stud on February 25, 2004 at 5:11 am #25783

You could try doing this schedule similar to mine:

Monday – Speed
Tuesday – Tempo
Wednesday – Active Recovery
Thursday – Endurance
Friday – Tempo

You're only running 4x's a week really but you get more quality in and if you feel you can handle more work and might need more work, you can throw a medium-to-high intensity day in on Saturday as well (I would suggest hills maybe).

Since you're new to sprinting I like to go from the perspective that less is more…an idea I feel too many coaches fail to realize.

Anyone else with comments/suggestions?

[Mike Young]

Mike Young on February 25, 2004 at 10:49 am #25784

I'm not sure what you're planning on doing during the maintenance phase but if it's what I think it is it seems as if you'll be spending too long in "maintenance-type" work than your preparation can afford. The way I think of competitive phase training is essentially maintenance work. Peaks and improved performance in this phase tend to be less a result of the training itself and more a consequence of the increased rest and recovery that accompanies the maintenance work. As such, if the workouts you were planning to do during the maintenance phase were the same low volume, high intensity work I presume you were planinning on doing during the competitive phase, I'd suggest changing some things. You could either extend your second prep phase or extend the precomp phase.

ELITETRACK Founder

[dma1973]

dma1973 on February 26, 2004 at 3:09 am #25785

Ok thanks for suggestions.

Some thoughts of mine.

Training week (I am limited to 3 track sessions a week and weights to be a different day or at 7am same day as track)

Mon – Weights
Tue – Track – Speed Endurance
Wed – Active Recovery (Pool or Rowing)
Thu – Track – ?
Fri – Weights
Sat – Track – Speed
Sun Off

MIke I understand where you are coming from. Maintenance was a bad word to use. But increased prep 2 by 3 weeks.

The period during Christmas is about the only time I can get away from work and chill. I normally still train but no track work is done and limited in gym weight work done.

As for training in each phase, I am still working on that.

But in GPP I will do Intensive tempo work, some acceleration work as main track sessions.

Phase 1 Introduce Spec End 2 say 2 – 3 x 300m.

[Derrick Brito]

Derrick Brito on February 26, 2004 at 8:00 am #25786

your post confuses me, what would your gpp training schedule look like? because you dont want to start off doing speed endurance, but im not sure if thats what you meant.

[400stud]

400stud on February 26, 2004 at 9:21 am #25787

If you have 3 track sessions a week, I'd go:

Monday – Speed
Tuesday – Weights
Wednesday – Active Recovery
Thursday – Speed End.
Friday – Weights
Saturday – Maybe a long jog to shake off soreness or something? Or if you feel you can handle it, a 3rd track session?

[dma1973]

dma1973 on February 26, 2004 at 9:30 am #25788

Ok.

I was planning only doing intensive tempo work during GPP. As a prelude to speed work.

The only I can get on the track are Tuesday and Thursday and Saturday/Sunday. Sorry I should of said that

[400stud]

400stud on February 26, 2004 at 9:46 am #25789

Then switch Thursday and Friday.

[dma1973]

dma1973 on March 2, 2004 at 7:21 am #25790

Well I have started to look at particular for the first two phases.

General Preparation Phase (4 Weeks starting 5 April 2004)
Monday Intensive Tempo or Hills + Stretch/Pilates
AM. 2 x 4 x 30seconds on grass @ 80%; 1 min/reps, 5 min/set or 6 x 100m Hills
PM. 20 minutes Pilates or 60 minutes Stretching
Tuesday Weights + Kickboxing/Latin Dance
AM. Weights – Strength Based (use exercises I don't normally use)
PM. 20 – 40 minutes of Kickboxing/Latin Dancing
Wednesday Pool Session (Recovery)
AM. 20 minutes
Thursday Hills or Intensive Tempo? + Stretch/Pilates
AM. "See Monday" – Do alternate session
PM. "See Monday"
Friday Weights
AM. Circuit based
Saturday Off or Cross Country (only run on beach or grass)
Sunday Off
Preparation 1 (9 Weeks starting 3 May 2004)
Monday Off
Tuesday Aerobic, Stretch + Track –
AM. 20 minutes of both (really just to get things moving)
PM. Speed Based session.
Wednesday Weights
AM.
PM.
Thursday Pool + Track
AM. Extensive Tempo in Pool
2 x 6 x 45secs, 15 sec/reps, 1.15min/set
PM. Endurance Based session
Friday Aerobic + Tempo
AM. 20 minutes of both
Saturday Track
AM. Conditioning. Running, yoga, medicine ball etc???
Sunday Off

I'm playing around with it at this stage. But I can on track ono Tuesday ad Thursday after 1 May and can fit i na Saturday session if need be.

I know there is a lot of Aerobic stuff there, but I need to do more than normal also if I tend to do it on a bike, rower or cross trainer it helps with recovery.

[dma1973]

dma1973 on August 4, 2004 at 4:10 am #25791

This week I have implemented a session called specific speed. I have stolen ideas based on this site thank DaGov and his schedule of 400's and as I haven't time needed for that schedule created myown version. It is going to be hard. I hope the below is clear enough to read.

"Tuesday – Speed Sessions
Specific Speed Based on 400 Goal Time at 95%"

Programme Reps Distance Time Rest Total
95%
1 9 100 14.45 5 900
2 6 150 21.70 8 900
3 5 200 28.95 10 1000
4 4 250 36.20 10 1000
5 3 300 43.40 12 900
6 3 350 50.65 14 1050
7 2 400 57.90 17 800
8 2 450 65.15 20 900

400m Aim 55
Comments?

[400stud]

400stud on August 4, 2004 at 7:16 pm #25792

Looks like a complete short-to-long cycle compressed into 8 weeks, to me.

[dma1973]

dma1973 on August 5, 2004 at 4:03 am #25793

Yeah good point. It isn't meant to be though. The programme is 8 weeks in length – the length is determined by when I achieve each step by time.

The aim is to improve my endurance at a speed. For example the 100's where done on average .6 second quicker, but I don't expect that to be the case with the 200+

I have no endurance or speed endurance. So I am working on endurance at other times.

I really am using myself as a guinea pig for training when I start coaching a little it more seriously once I get my work qualifications out of the way.

400 should I can it, delete or try it?

[400stud]

400stud on August 5, 2004 at 7:55 pm #25794

I would say take a look at trying some base/fitness work first before you start trying to improve endurance. Without enough fitness or work capacity you won't get anything out of those workouts anyways.

I'm not going to say can it, just prepare yourself for it better.

[dma1973]

dma1973 on August 6, 2004 at 4:01 am #25795

Far point.

My conditioning isn't what it should be but as I have spent 4 months on winter training.

Thanks

[400stud]

400stud on August 6, 2004 at 5:06 am #25796

Lots of tempo and GS work I hope….

[dma1973]

dma1973 on August 6, 2004 at 5:12 am #25797

Not as much as I should, but more than previously.

Getting better though.

I think I might just take it easy, lose weight get a 6 pack and take up coaching.

As my training partners say. I'm a fat athlete but a fit looking person in general life.

[dma1973]

dma1973 on December 22, 2004 at 2:28 am #25798

It’s been over 4 months since I updated this – oops :rolleyes:

But I have lost 6 kgs and have gone from not competing to competing. Haev run 12.6 (which is .2 faster than previous year) I know it is not fast, but training is more about losing weight – hence first sentence.

The body has gone from a Hammer throwers body to an overweight sprinters body so I’m happy.

I have been doing 2 track sessions a week mostly 150’s and 300’s and alot of conditioning work has been boxing/skipping stuff.

I will try and update it more regularly after Christmas as there is 10 weeks to State Championship in which I will be running in the relay in the b team.

Well Merry Christmas and Happy New year everyone. :tumble:

[dma1973]

dma1973 on January 25, 2005 at 3:12 am #25799

Since Christmas I have had the flu and now have 9 weeks to State Championships in which I am running in the relay.

Current training is

Monday (AM) Weights – Maintenance
3 Exercises x 3 sets x 2 reps
(PM) Extensive Tempo on Grass
2 x 4 x 400, 100m walk/reps and 5 minutes/sets

Tuesday (PM) Track – Blocks + Acceleration
6 – 10 x 30 – 40 Starts out of block

Wednesday (AM) Pool – Tempo
2 x 10 x 30seconds, 30 seconds/reps, 1.30 min/sets

Thursday (AM) Weights – Maintenance “See Monday”
(PM) Track – 400 pace. around 600m of sprinting

Friday (AM) Recovery – Pool, Sauna or spa

Saturday – Competition 2 to 3 events

Last Saturday I did a 200 in 26.48 (Very unhappy), 100m in 12.56 and a 4 x 100 (I started and was stuffed)
Both the the 200 and 100 were seasons best.

[dma1973]

dma1973 on February 17, 2005 at 2:51 am #25800

I have 4 weeks to State Champs. The rules stipulate that an athlete must be in an event to compete in the relays (I am emergency in them) so I am doing a Hammer at 9am on the second day. The 4 x 100 is on at 7pm the night before.

Training is ok. Last couple of weeks have dropped tempo sessions because my grass oval has been ripped up.

Have run a seasons best in 100 12.46 and run half second best in 2 150’s with 18 minutes rest last week.

Training structure is essentially the same as previous entry.

[dma1973]

dma1973 on March 25, 2005 at 4:55 am #25801

Well my season has finished.

In the state titles I ran the 3rd leg in the 4×1, ran okay about 1/2 second off the best runner (normally a second) and threw the Hammer (44m) in only my second comp in 2 years.

I have 2 weeks off to get over a psoas injury, I hope it is, otherwise it could be a bit more serious, than I get back into the gym.

I won’t be able to get onto a track or train at night due to study committments, so I am in the process of organising 9 months of training with a maximum time of 45 minutes a day.

I guess I will be fit just not athletic fit.

[dma1973]

dma1973 on April 15, 2005 at 3:11 pm #25802

Well I have been back in the gym for 2 weeks.

Programme has so far been as follows

Monday – DB Shoulder work
1. Shoulder Circles 3 x 30s x 2kg
2. Front Raises 3 x 30s x 2kg
3. Alternate Raises 3 x 30s x 2kg
4. Small Circles to Front 3 x 30s x 2kg
5. Stretch

Tuesday – Cardio – 30 minutes

Wednesday – Bodyweight Circuit
1. Push Ups + Pike + Tucks on FItball 3 x 10 + 30s Skipping
2. Step Ups (emphasis down movement) 3 x 20 + 30s Skipping
3. Arm Pulls with Theraband 3 x 40 + 30s Skipping
4. Lunges 3 x 20 + 30s Skipping
5. Back Extension 3 x 10 + 30s Skipping
6. Walking on toes 3 x 40 + 30s skipping
7. Russian Twists 3 x 20 + 30s Skipping

Thursday – Cardio – 30 minutes

Friday – Kettlebell

1. Two Arm Swings 1 x 30 x 15kg
2. Left Arm Swing wit Lunge 1 x 10 x 15kg
3. Right Arm Swing with Lunge 1 x 10 x 15kg

The programme has been taken from writings of Chris T and Carl Valle and Mike Robertson so thanks guys.

[dma1973]

dma1973 on May 11, 2005 at 3:07 pm #25803

Well it has been a month.

During that month I have retired, except for the part of me who has to get out of the habit of dragging myself out of bed at 5:30am to go to gym.

Why have I retired. A number of reasons.

Age – 32 this year

Dumped by girlfriend, who passing comment was I am too much into athletics. This is true. Probably actual limits my ability to live a more normal life.

Injury – couldn’t put any pressure on knee for 2 days after 2 weeks of traing.

Work and Study committments.

Renovations to house.

Lack of Social life.

So I expect this to be deleted at some stage.

I will continue to check the site but good luck to you all