[olympic-sprinta32]

olympic-sprinta32 on September 4, 2006 at 10:37 pm #12161

Generally how long does it take to get back in shape for someone who hasnt really been training since the end of the School track season?? Also, my eating habits have not been the greatest as of late…I have gained a few pounds and when i tried trunning the other day, i felt awful…How long does it usually take to get back into shape? I will be running every other day. (i am a sprinter) and any help of workouts would be appreciated…thanks

[utfootball4]

utfootball4 on September 4, 2006 at 10:40 pm #56433

it shouldnt matter how long it would take to get back into shape, just train smart and hard and everything else will happen.

[dkhammy]

dkhammy on September 5, 2006 at 12:14 am #56434

i think the first thing to look at is the eating habits and establish some effective recovery strategies, whether it be a good stretch and cool down session or just refuelling effectively after each session.  obviously being a sprinter, you don't want to be spending time doing long slow training or any high aerobic training and perhaps should spend your time more effectively in the gym with a general training programme, with at least one of the gym sessions being circuit based for the first block of work?

Running-wise perhaps you should look at sets of repeated sprints (distances will naturally be determined on your sprinting event, 100m, 200m or 400m).  Perhaps 8 x150m 3min rest between reps or something along those lines (running on grass in trainers for the first couple of weeks and then hit the track).

i hope this helps. when does track season start for you?
good luck

[olympic-sprinta32]

olympic-sprinta32 on September 5, 2006 at 12:33 am #56435

thanks that helped alot…i was confused before about how i should start off becuase i know that i cant go out and do long runs because that will effect me negatively, and i know that i cant just start right away with some longer sprints because i just dont have the speed endruance right now……

conditioning starts in january or february….but like most others, id like to start now before the weather gets cold… thanks alot

[dkhammy]

dkhammy on September 5, 2006 at 12:39 am #56436

what event or events are you intending run this year?

[olympic-sprinta32]

olympic-sprinta32 on September 5, 2006 at 2:03 am #56437

well im a 100,200m runner and i also long jump….i am going into my senior year so i want to make it my best…my school has no facilitys, no coaches, so everything i do is from what i look up. In season the practice is not good and only hurts me, so i neeed to do as much as i can during the off season..i couldnt run during the summer because i had to work alot and just never had time…. this is my 3rd year of track. im going to start the 200 again this year, my first year my p.r was only 23.9 lol…and my 100 P.R is 11.1 FAT so yeah thas about me…any other help would be greatly appreciated thanks.

[dkhammy]

dkhammy on September 5, 2006 at 4:44 pm #56438

i think you really need to be realistic about time contraints and what is going to be feesable based on work/study etc.  if you can give me an idea of days that you're able to train and whether they would be gym or field/track based, then perhaps i could put a simple weekly plan together for you to work your training from.  nothing too detailed with regards to session content, but at least you'll know what components should be trained when?!

its just a thought, and if you be keen i'd be happy to assist where i can.

[olympic-sprinta32]

olympic-sprinta32 on September 6, 2006 at 1:50 am #56439

Being that it is my senior year, i really dont have much work to do outside of school…I have plenty of study periods to do homework and study. After school, it is pretty much impossible to get into the weightroom until football season is over..During Football season the weight room is not open, and we cannot lift unless there is a coach present. Once basketball conditioning starts then I can get in there with them. But as for now, the weightroom is not there…I live pretty close to a university with a track so i can go there.  The baseball season is comming to an end (atleast for the cubs) so i no longer have to go to work. Therefore i can run pretty much anyday…and as i mentioned before, weight training is the difficult part. At home i have some small free weights and a little trampoline lol. So yeah, any help woudl be great, thanks a ton!

[dkhammy]

dkhammy on September 6, 2006 at 9:27 pm #56440

no weights is a slight problem, especially as one of your major focuses should be strength development, but i guess we can't always have access to everything, so here we go:

Monday:[/b]
Plyometric training
jumps (in place)- double leg i.e tuck jumps, vertical jump, static jump, pike jump, box jumps etc
choose 3 exercises 3 sets x 6 jumps (2min rest between sets)
Overhead MB throw 4×5 & MB Squat and Throw 4×5

Tuesday
300m x 6 – 3min rest between reps
Plank circuit – 2 sets of 45 sec – front and side planks

Wednesday
Body weights circuit
Single leg Squat (parallel) 3×8 each leg
Body weight Speed Squats – or with barbell 3×20
Press Ups – feet elevated 3×20
Single Leg Body Weight Romanian Deadlift 3×8 each leg
Prone Bridge 3×45 sec
Close grip (thumbs touching) press up 3×12
V- Sit Ups 3×12
do as a circuit, so one set on the exercise and then move on, no rest between exercises, but 90sec between circuit.  if you have a pull up bar available then adds these in!!

Thursday
400m 5mins rest
300m 4mins rest
250m 3mins rest
150m 4mins rest
100m 3mins rest
50m 2mins x5

Friday
rest

Saturday
am
Plyo
Bounds – double leg 5×8 2min rest between sets
Mb overhead throw 4×5 and MB push press 4×5

pm
200m 3min rest
100m 2mins rest
50m

x 3 sets – 4mins between sets

Sunday
Rest

try that!! pretty basic, but should do the trick for the first 3-4 weeks.