drivephase workouts

    Posted In: Sprints

        • Participant
          utfootball4 on November 22, 2005 at 1:44 pm #11465

          i was taking a look at some of drivephase workouts for indoor i was wondering what kind of workouts are they short to long are what??

          1-10 Monday Warm-up Program
          2×7 different sprint drills
          3×300 meters @ :48 ??? 5:00 rest
          Cool down, abdominals, flexibility

          1-11 Tuesday Warm-up Program
          Sprint Drills & Accessory Strength Drills ??? Sprint Ladder
          10xblock starts over 30m ??? in spikes
          Plyometrics
          Cool down, abdominals

          1-12 Wednesday Warm-up Program
          Sprint Drills
          15:00 of starting block work
          5×200 @ :32 ??? 3:00 rest
          Cool down, abdominals

          1-13 Thursday Warm-up Program
          Sprint Drills
          6×150 @ :23 ??? 6:00 rest
          2x10xStarting line push-ups
          Cool down, abdominals

          1-14 Friday Warm-up Program
          Sprint Drills
          3×100 easy accels
          Starting Block Work over 30m ??? in spikes
          Cool down, abdominals

          1-15 Saturday NAU Open (Sprinco Invite)
          Flagstaff, Arizona

          1-17 Monday Warm-up Program
          Sprint Drills
          4×300 @ :47 ??? 6:00 rest
          Cool down, abdominals

          1-18 Tuesday Warm-up Program
          Sprint Drills & Stability Drills ??? Sprint Ladder
          4x starting block work over 30m ??? in spikes
          Plyometrics
          1x20x Starting Block Push-ups
          2x4x40m sleds
          Cool Down, abdominals

          1-19 Wednesday Warm-up Program
          Sprint Drills
          10:00 of Block Work
          5×200 @ :30 ??? 3:00 rest
          Cool Down, abdominals

          1-20 Thursday Warm-up Program
          Stability Drills
          6×150 @ :23 ??? 6:00 rest
          Starts over 30m ??? in spikes
          Cool down, abdominals

          1-21 Friday Warm-up Program
          Sprint/Stability Drills
          3x60m light accels
          5:00 of block work into 30 meters
          Cool down, abdominals

          1-22 Saturday

          1-24 Monday Warm-up Program
          Sprint Drills
          1×300-200-300 @ :46, :31.5, :46 ??? 6:00 rest
          Cool down, abdominals

          1-25 Tuesday Warm-up Program
          Stability Drills ??? Sprint Ladder
          5 x block starts over 30 meters ??? spikes
          Plyometrics ??? 2x4x40m sleds
          Cool down, abdominals
          r

          1-26 Wednesday Warm-up Program
          Sprint Drills
          3×60 meter accels
          5×150 @ :23 ??? 5:00 rest
          Cool down, abdominals

          1-27 Thursday Warm-up Program
          Stability Drills
          5×100 accels up to 80%
          Cool down, abdominals

          1-28 Friday Warm-up Program
          Sprint/Stability Drills
          3x60m light accels
          15:00 of block work into 30 meters
          Cool down, abdominals

          1-29 Saturday Red Raider Classic
          Lubbock, Texas
          OR
          Bayou Bengle Classic
          Baton Rouge, Louisiana

          1-31 Monday Warm-up Program
          Sprint Drills
          3×300 @ :45
          Cool down abdominals

          2-1 Tuesday Warm-up Program
          Stability Drills ??? Sprint Ladder
          1×100-80-60-40-20 @ :16-:12-:8.0-:5.0-:3.0 rest is 4:00 between runs
          Plyometrics ??? 2x4x40m sleds
          Cool down, abdominals

          2-2 Wednesday Warm-up Program
          Sprint Drills
          4×200@ :28 ??? 5:00 rest
          Cool down, abdominals

          2-3 Thursday Warm-up Program
          Sprint Drills
          4×50 meter starts ??? in spikes
          5×120 accels up to 85% – 5:00 walk
          Cool down, abdominals
          2-4 Friday Warm-up Program
          Sprint/Stability Drills
          3×150 accels ??? 3:00 rest
          Cool down, abdominals

          2-5 Saturday Mountain T???s Invitational
          Flagstaff, Arizona

          2-7 Monday Warm-up Program
          Sprint Drills
          1×200-200-300-300 @ :30-:30-:45-:45
          Cool down abdominals

          2-8 Tuesday Warm-up Program
          Stability Drills ??? Sprint Ladder
          4 x block starts over 30m ??? 4:00 rest ??? in spikes
          Plyometrics ??? 2x4x40m sleds
          Cool down, abdominals

          2-9 Wednesday Warm-up Program
          Sprint Drills
          15:00 Block Work
          3×150 accels with 4:00 rest
          Cool down, abdominals

          2-10 Thursday Warm-up Program
          Sprint Drills
          4x50meter starts ??? in spikes
          5×120 accels up 85% – 5:00 rest
          Cool down, abdominals

          2-11 Friday Warm-up Program
          Stability Drills
          3x60m light accels
          5×120 @ :17 ??? 5:00 walk
          Cool down, abdominals

          2-12 Saturday Iowa State Classic
          Ames, Iowa

          2-14 Monday Warm-up Program
          Sprint Drills
          2×300 @:45 ??? 6:00 rest
          Cool down, abdominals

          2-15 Tuesday Warm-up Program
          Stability Drills ??? Spring Ladder
          5 x block starts over 30m ??? in spikes
          Plyometrics ??? 2x4x40m sleds
          Cool down, abdominals

          2-16 Wednesday Warm-up Program
          Sprint Drills
          15:00 Block Work
          3x60m light accels
          2×120 @ :14.5-:14.9 ??? 6:00 rest
          Cool down, abdominals

          2-17 Thursday Warm-up Program
          3x60m light accels
          2×100 accels
          Cool down, abdominals

          2-18 Friday

          2-19 Saturday

          2-21 Monday Warm-up Program
          Sprint Drills
          4×200 @:27 ??? 6:00 rest
          1x40m of lunge walk
          Cool down, abdominals

          2-22 Tuesday Warm-up Program
          Stability Drills ??? Sprint Ladder
          3 x starting blocks over 30m ??? in spikes
          Cool down, abdominals

          2-23 Wednesday Warm-up Program
          3x60m light accels
          4x120m @ :14.5-:14.9 ??? 6:00 rest
          Cool down, abdominals

          2-24 Thursday Warm-up Program
          10:00 Block Work
          3x60m light accels
          Cool down, abdominals

          2-25 Friday Warm-up Program
          Pre-Meet

          2-26 Saturday USA Indoor National Championships
          TBA

          2-28 Monday Warm-up Program
          Sprint Drills
          4×200 @ :27 ??? 6:00 rest
          1x40m of lunge walk
          Cool down, abdominals

          3-1 Tuesday Warm-up Program
          Stability Drills ??? Sprint Ladder
          3 x starting blocks over 30m ??? in spikes
          Cool down, abdominals

          3-2 Wednesday Warm-up Program
          Sprint Drills
          3x50m @ :06.1-:06.4 ??? 5:00 rest
          Cool down, abdominals

          3-3 Thursday Warm-up Program
          3x60m light accels
          4x120m @ :14.5-:14.9 ??? 6:00 rest
          Cool down, abdominals

          3-4 Friday Warm-up Program
          10:00 Block Work
          3x60m light accels
          Cool down, abdominals

        • Member
          400stud on November 23, 2005 at 1:10 pm #49984

          His workouts come from Wisconsin La-Crosse which develops their programs based off Clyde Harts down at Baylor.  Almost exactly the same workouts, just tailored for their team (obviously not as fast, nor as deep).

        • Keymaster
          Mike Young on November 24, 2005 at 10:13 am #49985

          To expand on what 400stud said, they are tempo based workouts based on the workouts of Clyde Hart. They are similar to a long-short routine. Danny (drivephase) is a short sprinter.

          ELITETRACK Founder

        • Participant
          carp7 on November 26, 2005 at 11:16 pm #49986

          Our workouts have changed slightly since then….the 400 runners do much different workouts then the ones listed as well.

        • Keymaster
          Mike Young on November 30, 2005 at 11:17 am #49987

          Our workouts have changed slightly since then….the 400 runners do much different workouts then the ones listed as well.

          I'm assuming you're a current LaX runner? If so would you mind starting a new thread and giving a quick review of what you're 400m runners are doing now.

          ELITETRACK Founder

        • Participant
          carp7 on December 1, 2005 at 3:12 am #49988

          I am currently a sprinter at LaX, so I am unsure what the 400 guys are doing exactly. A typical week may look something like this (not exactly)

          Monday- 8-16 200's (depending on spot in season) @ 28(end of season 1:52 rest)-37 (begining of season 2:28 rest)

          Tueday- 600 @ +14 of 400m PR at the quarter, followed by 2 300's are 3 200's (about 35 right now)

          Wednesday- 350's…Unsure of times, I'd imagine around 43 @ the 300

          Thursday- Unsure

          Friday- 29th St hills x 4 About 35 seconds to get up, walk down rest

          This is obviously the base portion of the season, we have only been running since Mid October, when the season progresses, more speed work and special endurance will be implemented obviously.

        • Participant
          davan on December 3, 2005 at 3:28 am #49989

          I find it so odd that guys go fast on programs like that (which they obviously do judging by past championships), as there appears to be virtually no fast work–not even in the intensive tempo!

        • Participant
          d3doitforfree on December 3, 2005 at 4:28 am #49990

          Along the lines of LaX workouts, I believe Andrew Rock posted some of his weekly workouts in the three part series of him on trackshark.com.  I am sure it is in the archives if anyone is interested in checking it out.

        • Participant
          utfootball4 on December 3, 2005 at 5:06 am #49991

          not there..

        • Participant
          Josh Hurlebaus on December 3, 2005 at 9:27 am #49992

          https://www.trackshark.com/articles/2004/40.php
          https://www.trackshark.com/articles/2004/41.php
          https://www.trackshark.com/articles/2004/46.php

          Try those

        • Participant
          utfootball4 on December 3, 2005 at 9:38 am #49993

          ty

        • Keymaster
          Mike Young on December 3, 2005 at 11:01 am #49994

          I find it so odd that guys go fast on programs like that (which they obviously do judging by past championships), as there appears to be virtually no fast work–not even in the intensive tempo!

          There actually is speed work (speed endurance mostly) in the program but it doesn't really come in until right before the season. For example, the 200m workout times drop off throughout the season to the point that they are essentially speed endurance work.

          ELITETRACK Founder

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